After Fat Reduction, Shaping is Crucial: 4 Exercises to Clearly Display Abdominal Muscle Outline
If we insist on fitness, reduce fat, and eliminate the 'big belly' after, our abs will gradually appear in shape. Once the body fat percentage reaches the standard (generally women reach 20%, and men reach below 15%), but if we only do fat-reducing exercises without proper strength training to shape, or if the fat loss is too fast, it will lead to skin sagging and drooping. If our goal is to have firm and obvious abdominal muscles, this result is not very satisfying.
If our initial purpose is to make the abs appear, we should consciously maintain a relatively reasonable speed for fat reduction before doing fat-reducing exercises. We should also strengthen abdominal muscle training and conduct appropriate strength training during fat reduction to assist in the appearance of the abdominal outline, but not as the main exercise method. You can gradually strengthen it after fat reduction, because it determines whether the abdominal muscles can be clearly displayed, in addition to the need to reach a certain standard of body fat rate, abdominal muscle thickness is obtained through exercise.
Another point to mention is that the shape of everyone's abdominal muscles is determined by genetics, and it cannot be changed through later effort. If you want to know how your abdominal muscle shape is, you should let the abdominal muscles appear through exercise to clearly know how your abdominal muscle shape is. So don't keep saying that you want to train eight abdominal muscles, because how many abdominal muscles you have is determined by genes, and cannot be obtained through later effort. You only need to train your abdominal muscles to make them firm and outline clear.
Although fitness training is never achieved in a short time, so it is necessary to persevere for a long time, and the effect cannot be achieved if it is too short. As long as you are willing to continue, abdominal muscles are not particularly difficult to train, even if the abdominal shape is brought out, don’t give up, because its shape also needs to be maintained. Below, I recommend this exercise for abdominal muscle training, which covers the upper side, lower side, and other parts of the abdominal muscles, and can comprehensively stimulate the abdominal position.
Exercise one: 90-degree curl-up
Adopt a supine position, bring the legs together, and lift them off the ground, bend slightly until the legs are perpendicular to the ground. Keep the back tightly pressed against the ground, and the hands are placed beside the ears, but do not participate in the force. Use the abdominal muscles to lift the upper body until the back rises to the ground. Reach the peak, pause for a moment, and slowly return.
Exercise two: Head-to-toe stretch
Adopt a supine position, bring the legs together, and let the feet leave the ground, raise the arms upwards while crossing the head and extending. Keep the back tightly pressed against the ground, use the abdominal muscles to curl the upper body while the arms are extended to touch the feet, and the feet are also extended upwards to touch the fingers. Reach the peak, pause for a moment, and then slowly return.
Exercise three: Supine rotation with elbow touch
Lie supine on the ground, bend your arms and put them beside your ears. Keep the upper body close to the ground, the legs are still extended and separated from the ground. Use the abdominal muscles to bend the knees, raise one leg, and at the same time, curl the upper body. Use the opposite arm to touch the knee of the leg, touch it, and then slowly return, and re-curl the abdominal muscles, using the other leg to touch the other arm.
Exercise four: Supine alternating leg lift
Lie supine, tightly press the lower back to the ground, and lift the shoulders and upper back off the ground, lift the head and neck upwards, and the hands are placed near the hips, extend and tighten to touch the ground, and the legs are extended and left off the ground. The two legs are performed alternately up and down, and the abdominal muscles should be stable during the movement, and the upper body should not shake.
Perform each exercise for 15-18 reps, and take a break between exercises, about 30 seconds. Perform 2-4 sets for each exercise. During the exercise, try to reach the exercise standard, training the abdomen is not enough, fat reduction is not enough, fat reduction after you need to shape, 4 exercises make the abdominal outline clearly display.
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