Many white-collar men become potbellied early, and come to the door with a small belly in their early thirties. Alas, there is no way to avoid headaches. In fact, not everyone can have a standard bodybuilding figure, but through bit by bit efforts, let oneself It is more sporty and sexier, so that smooth lines, healthy images and masculine faces combine to create a man's graceful style! Primary training plan "Small belly" voice: I hope this series will make the "beer belly" gradually disappear, and don't let female colleagues call me "Little Pig"! 1. From horizontal bridge Starting position: Lie on your back with your legs straight, support with one elbow, and maintain a 90-degree angle, so that the elbow support point is on the same plane as your body. Action essentials: Use the elbow and the ankle on the same side as the support point, raise the thigh as high as possible, be careful not to shake, hold for 5 seconds, and then slowly return to the starting position. 2. Turn on your back alternately Starting position: Lie on your back with your knees bent, your feet flat, your lower back close to the floor, and your hands on your ears. Action essentials: Turn your body while tucking your abdomen on your back, close your elbow to one knee, shrink and hold for 5 seconds. Then slowly return to the starting position, and then do the opposite direction, alternating left and right. 3. Bend knees and supine Starting position: knees bent, feet flat, back close to the floor, hands on ears. Action essentials: retract the abdomen, raise the upper back, and hold for 5 seconds. Intermediate training program You have tasted the benefits of regular abdominal muscle exercise. You can purchase some related fitness equipment, which will help you move forward to a better state. 1. Fitness ball for abdomen Starting position: Start with a push-up position with your legs close together and place your tibia on the exercise ball. Action essentials: Keep your head, back, hips, and feet in a straight line, slowly retract your abdomen and bend your knees, bring your knees close to your chest, and hold for 5 seconds. Then stretch your feet back, keeping your back as straight as possible during the process. 2. Sit up with weight on exercise ball Starting position: Sit on the exercise ball with your feet flat, and slowly slide the exercise ball forward and lean back until your hips are suspended. Lower the upper back as much as possible to allow the abdominal muscles to be stretched. Action essentials: Tuck your abdomen, raise your upper back, keep your shoulders as close as possible to your thighs, do contractions at the apex, and then slowly return to the starting position. If you have strong abdominal muscles, you can also hold a barbell to increase the intensity of your exercise. 3. Static supine support Starting position: Support with elbows, hips and toes, palms down. Action essentials: Tighten your body so that your head, back, hips, and feet are in a straight line. Keep your abdomen tense for 70 to 120 seconds, and then slowly relax. Training plan Have friends already begun to envy your beautiful abs? The following more difficult moves can help you more. 1. Lie on your back Starting position: Lie on your back on the exercise ball, with your knees bent and your legs together. Action essentials: Slowly raise the knees, turn at the same time, squeeze the abdominal muscles, and do contractions. Then return to the starting position, alternating left and right. 2. Starting from reverse V Starting position: Start with a push-up position, with your legs close together, placing the shin bones of your calves on the exercise ball, keeping your back and legs straight. Action essentials: Contract your abdominal muscles, move your feet towards your chest as much as possible, keep your back and legs straight, let your body be in an inverted V shape, stop for a few seconds at a height, contract, and then slowly return to the starting position. 3. Sit up with weight Starting position: Sit on the exercise ball with your feet flat, slide the exercise ball forward slowly, and lean back until your hips are suspended. Hold a barbell with both hands and stretch it back as far as possible, and lower the upper back as much as possible to allow the abdominal muscles to be stretched. Action essentials: retract the abdomen and then raise the upper back, place the barbell on the top of the head, contract at the point, and slowly return to the starting position. You can also practice empty-handed first, gradually increasing. 4. Kneeling and stretching Starting position: Kneel your legs together in front of the exercise ball, stretch your hands and touch your fingertips. Action essentials: Slowly push the exercise ball to a distance to allow the body to fully stretch, but pay attention to tighten the back, buttocks and thighs to make a straight line above the knees. Be careful not to bend over and raise your hips, so as not to use force to affect the effect.