There is no standard assessment for the good or bad of a body shape, but it is judged according to each person’s different preferences. Some people like a very thin body shape, while others prefer a little roundness with some meat. Some want curves, while others think overall harmony is the perfect body. Some like long legs and peach-shaped buttocks, while others pay attention to the proportion of the whole body. Everyone’s thoughts are relatively individual, so everyone feels beauty differently, and the body shape they want to achieve is also different. However, for the abdominal part of the human body, both men and women dislike having too much flab and want to have a flat abdomen.

Men hope to have a small abdomen that represents strength and masculinity, whether it’s 8 or 6 blocks. And women also want their small waists to be very flat, and at the same time, have a sexily charming mermaid line. Although the required shapes are different, neither do they want loose abdominal skin. Having flab is a consensus.

Although everyone has abdominal muscles, not everyone has the ability to show them off. It goes without saying that in order to show abdominal muscles, the first thing is to have low body fat and not too much flab. For women, the body fat rate should be less than 22%, and for men, less than 15%, so that abdominal muscles can be visible. However, the thickness of abdominal muscles varies, and the shape that appears is also different.

Therefore, if you want your abdominal muscles to be significantly different from others and have a distinct shape, you should work harder than others and find ways to improve the thickness of your abdominal muscles. From the perspective of weight loss, you need to control your diet as much as possible and combine it with relevant aerobic exercise. If you want to increase the thickness of your abdominal muscles, you need to conduct professional training on the abdomen. If you can do both weight loss and abdominal training at the same time, you can also improve the problem of abdominal relaxation.

It may sound simple, but it is relatively difficult to do. The best exercise for the abdomen is the sit-up, but you cannot just do this one pose. We can choose many variations of sit-ups to exercise. Below, we will recommend a set of poses to stimulate the waist muscles.

Pose 1: Up and Down Foot Touching

Lying on the exercise mat, the legs are bent, the soles of the feet on the ground. Hands are placed on both sides of the body, with the lower back and buttocks always pressed against the ground. The upper back is extended, lifting off the ground, with the abdomen tightened, rotating the body to the sides, and using both hands to touch the feet on both sides. The body should maintain this position as long as possible throughout the movement.

Pose 2: Supine Alternate Kneeling

Lying on the ground in a supine position, the buttocks and lower back touch the ground, with the upper back and head extended. The legs are straightened and extended. Additionally, the legs alternate between moving left and right, with arms placed on both sides of the body, pressing against the ground. The waist and back should be straight, and the abdomen tightened. The body should maintain this position throughout the movement.

Pose 3: Supine Cycling

Lying on the exercise mat with hands placed on the head, supporting the head. The back and buttocks are always pressed against the ground, with the legs straightened. Then, alternate between doing knee-raising exercises, with the hip joints perpendicular to the ground when lifting the knees. During the movement, the abdomen should be tightened to feel the effort in the abdomen.

Pose 4: Reverse Crunch

The Reverse Crunch pose also uses a supine position, lying on the exercise mat with hands naturally placed on both sides of the body, straight and tightly pressed against the ground. The knees are bent, forming a 90-degree angle between the thighs and calves, lifting off the ground. Then, tighten the abdomen, bringing the knee joints close to the chin, with the entire lower thigh pressing against the abdomen and chest. After doing the intermittent movements, slowly return to the initial position.

Pose 5: Supine Leg Lift

In a supine position, the upper body is tightly pressed against the ground, with hands placed on both sides of the body, close to the ground. The legs are closed and straightened, then extended together, lifting the legs vertically to divide the ground. The feet and legs must not be separated, then slowly lower down, close to the ground, and then extend upwards again, repeating the movement.

Perform each pose 10-15 times, doing 3-4 sets up and down, keeping the time within 15 minutes. For those who are already in the fat reduction period, it is necessary to coordinate aerobic exercise and weight loss. While performing the poses, you can slow down the movements to better feel the effort. Consistently doing these five poses can help you lose abdominal fat and give you a flat and firm abdomen.