Elements of Abs Program for Men

　　Warm-up training (weeks 1-3)

　　1. Touch the knee and roll the body

　　Training area: warm-up movements to burn belly fat

　　Stand up straight, choose the heaviest dumbbell you can lift, hold it tightly with both hands, and bend your arms upwards about 60 to 90 degrees. When exercising, lift your left and right legs crosswise, use your abdomen to drive your upper body closer to your knees, and then slowly return.

　　Number of exercises: Repeat several times until the body sweats profusely.

　　Tip: Press your arms inwards and don’t sway from side to side.

　　2. Sit-ups on the ball

　　Training area: upper abdomen

　　Lie flat on the ball, sit on 1/3 of the ball with your buttocks, spread your feet shoulder-width apart, slightly bend your knees, put your hands behind your head, exhale, tighten your abdomen to lift your upper body, inhale, and slowly lower it back down.

　　Training plan: Do 8 to 12 times in a row for a total of 3 groups, resting for 60 seconds between each group.

　　Tip: If you have problems with your spine or lumbar vertebrae, don’t raise the angle too high to avoid strain.

　　Compound training (weeks 4-6)

　　1. Decline sit-ups

　　Training area: upper abdomen

　　Sit on an inclined board with an incline of 45 degrees or greater. Make sure your feet are under the roller pad. Gently place your hands behind your head. Slowly lie back without letting your shoulders make any contact with the incline. Then, contract your abdominal muscles to lift your upper body as high as possible. When you reach the highest point, contract your abdominal muscles and control them. Stop for a moment, and then use the tension of your abdominal muscles to control and restore them.

　　Training plan: 5 reps per set, 3 sets in total, rest 60 seconds between each set.

　　Tip: Don’t use your feet for leverage, but focus your strength on your upper abdominal muscles.

　　2. Lie on your back and raise your legs

　　Training area: lower abdomen

　　Lie flat on the ground, put your hands flat on both sides of your body to stabilize your body, and bring your feet together and bend your knees to approximately 90 degrees. During exercise, lift your buttocks hard with your lower abdomen, bring your knees as close to your chest as possible, and then slowly return to the starting point.

　　Training plan: Combine it with the next action (straight leg raise) to form a first-level compound action. Repeat each of the two actions 15 to 20 times.

　　Tip: Slightly retract your jaw to make the movement more difficult.

　　3. Straight leg raise

　　Training parts: compound movements, training upper and lower abdomen

　　Lie flat on the pedal, put your hands behind your buttocks, and straighten your feet together. When exercising, lift your feet hard with your lower abdomen. The knees are slightly bent and cannot be completely straight. At this time, the body is about 75 degrees, and then slowly lowered.

　　Training times: 15 to 20 times. After resting for 60 seconds, repeat two sets of compound movements.

　　Tips: The heels should not touch the ground during the movement, and the entire leg should be in the air.

　　Intensive training (weeks 7-9)

　　1. Standing abdominal crunches

　　Training parts: compound movements, training upper and lower abdomen

　　Put your feet together, lift your chest and retract your abdomen, hold your arms back tightly on the elastic rope, retract your chin slightly, and bend your knees slightly. When exercising, use your abdomen to drive your head downward to the farthest point, and then slowly retract your abdomen and back together.

　　Training plan: Repeat 15 to 20 times without resting in between.

　　Tip: Don’t move your hands during exercise, rely solely on the strength of your abdominal muscles to pull your shoulders, back and head.

　　2. Single-arm side lift

　　Training area: oblique muscles

　　Choose the heaviest dumbbell you can lift, draw in your abdomen and lift your chest, spread your feet slightly, shoulder width apart, hold the dumbbell tightly with one arm, and hold your head with the other arm. During exercise, rely on the power of your oblique muscles to drive your head and dumbbell downwards. Pause for a moment, then switch to the other side.

　　Training plan: Repeat 10 times without rest in between.

　　Tip: Don’t pull the dumbbells with your hands, don’t swing your head, just rely on your oblique muscles.

　　3. Hanging abdominal crunches

　　Training parts: compound movements, training upper and lower abdomen

　　Hold the barbell tightly with both hands, open your body vertically, bend your legs at about 90 degrees from the ground, and cross your feet backwards. When exercising, use your abdomen to drive your legs upward, keep your knees as close to your abdomen as possible, and then slowly return to the starting point without your feet touching the ground.

　　Training plan: One set of 6 to 8 times. After resting for 90 seconds, repeat 3 sets of actions.

　　Tip: The larger the angle of your legs and knees, the more difficult the movement will be.

　　Coach's private words

　　Easy belly shaping guide

　　1. Equipment weight: The heavier the equipment used for abdominal muscle training, the greater the possibility of irregular movements, and it will also make the waist thicker. The idea that adding weight will burn more fat is wrong. Therefore, it is recommended to use tension and control instead of weight-bearing, and use thoughts rather than external weight to tighten and stimulate the abdominal muscles.

　　2. Strength control: When training abdominal muscles, the abdominal muscles should be kept tense throughout the entire set of movements, and do not let them relax whether at the beginning or at the end of the movement. Complete each set of movements to failure. Do not count the times during this period. Do it continuously until you can no longer contract your abdominal muscles.

　　3. Aerobic training: Aerobic training is a necessary supplement to abdominal muscle training. Start with 45 minutes each time and do it 4 times a week. Use your physical condition as a guide to decide whether to increase the time to 60 minutes. Always ask yourself, is this a bit too much? If your goal is to get sculpted abs in 9 weeks, it’s not too much.

　　4. Diet guidelines: Diet is the key to the success or failure of 9-week abdominal training. No matter how many sit-ups or hanging leg raises you can do, if you're constantly pumping junk into your body, you're not going to change your shape. The basic dietary guidelines are to eat small meals frequently during training, avoid fried and greasy foods, and avoid alcohol; eat more vegetables, fruits, and fiber-rich foods to achieve an acid-base balance of nutrient supply to the body.

　　5.exercise Time: Are you used to exercising after dinner? Then, try changing your exercise time to the morning or evening. A simple change of time can make a big difference in the feeling and state of mind of exercising. When there is change, there is fun; when there is fun, there is perseverance.