How to get eight-pack abs

Having eight-pack abdominal muscles should be a dream of many men. Not to mention eight-pack abdominal muscles, even turning the soft flesh on the human abdomen into muscle is a long and cumulative process. Abdominal muscles are mainly a kind of muscles that are gradually developed through the movement of the human abdomen, and the abdominal muscles are developed piece by piece. It is not possible to train eight-pack abdominal muscles all at once. So how can you train eight-pack abdominal muscles?

1. Lie on your back and raise your legs

If crunches are a common exercise for the upper rectus abdominis, then leg raises are a classic exercise for the lower rectus abdominis. Lie flat on the fitness mat, keep your legs together, place your hands close to your hips and flat on the ground, palms facing down, use your abdominal force to lift your legs up and then slowly put them down, and repeat this movement. Note: Do not raise your legs above your head, keep the angle with your body at about 90 degrees, and do not let them touch the ground when lowering them. Generally, keep them about ten centimeters from the ground, and make sure your legs are as straight as possible. If you want to increase the difficulty, you can try lying on your back and cross your legs and raise them, with the same precautions as above. The recommended training volume is 30/set*3.

2. Single-sided support

Single-sided support can exercise the internal and external oblique muscles and transverse abdominal muscles. This movement can help you develop the legendary "mermaid line" while coordinating the abdominal muscles to make it more beautiful. Lie sideways on the fitness mat, use your forearms for support, keep your legs together, use your waist and abdomen to support your entire body, and stay still for a while. Note: Do not sink your hips down in order to hold on longer, as this will not work. Your body should be kept in a straight line as much as possible. If you want to increase the difficulty, you can try single-sided support leg swing, that is, while supporting, the non-supporting leg swings horizontally in a regular pattern until the support ends. The recommended training volume is 1min30s/set*3 on each side.

3. Prone Raise

Maybe everyone ignores the quadratus lumborum and erector spinae muscles opposite the abdominal muscles when training their abdominal muscles. These two muscles are also very important. They can help balance the integrity of the half-body muscles. Don't just focus on the muscles in front of you. Lie prone on a fitness mat, using your hips and upper thighs as support. Contract your abdomen, lift your upper body and legs up to the limit at the same time, and stay still for a while. The recommended training volume is 1min/set*3.

4. Notes

All of the above individual actions are to be combined together! All the movements are considered a set. The rest time after a set should be controlled between 30s and 1min. If you want to train your abdominal muscles, in addition to the right methods, you also need to pay attention to various aspects such as your daily diet.