How long does it take to train abdominal muscles? The most effective way to train abdominal muscles

Abdominal muscles are one of the muscles that are liked by both men and women nowadays. Abdominal muscles are really loved by everyone. There are many ways to train abdominal muscles. Training abdominal muscles requires high-intensity training and can only be achieved through long-term persistence.

How long it takes to train your abdominal muscles depends on your own physique, such as whether you are an ectomorph, mesomorph, or endomorph (of course, no one is completely a certain type, everyone is more like a combination of all three body types). In addition, abdominal muscle training itself is subject to many factors, so there is no definitive answer to a specific time. It is just that people can be distinguished by physique to find out which physique is easier to train abdominal muscles, or if you work harder and spend more effort on training your abdominal muscles, and use the right method, you may get faster results, etc.

1. It is easier for ectomorphs to train abdominal muscles

It is generally easier for people with ectomorphic physique to train abdominal muscles. Some may see results in one or two months, while others may see results in just a week.

Ectomorph physical characteristics: generally short upper body, long limbs, long and narrow palms and soles, and very little fat storage; narrow chest and shoulders are usually attached to thin and long muscle tissue; such people have a relatively developed nervous system, but a thin body.

2. It is relatively easy for mesomorphs to train abdominal muscles

Mesomorphs have low body fat and strong muscle structure, which is suitable for training abdominal muscles. Therefore, some people call mesomorphs muscle-type. For this kind of people, training abdominal muscles may be effective in one or two weeks or one or two months.

Mesomorphs are generally strong and muscular, with broad chests and long torsos. They are slow to respond to pain, aggressive, and often rude in communication. They are also called "physically vigorous".

3. It is more difficult for endomorphs to train abdominal muscles

People with endomorph physiques usually have high body fat, so it is difficult for them to train abdominal muscles. It is also best to lose fat before training abdominal muscles, and the fat reduction cycle is generally 45 days. In fact, people with a body fat percentage higher than 10% are better off losing fat before training abdominal muscles. Then the abdominal muscle training cycle is generally another 45 days. Therefore, if the endomorph physique is in good condition, it may take three months to see results, and if it is not good, it may take half a year.

Endomorphs should lose fat before training abdominal muscles: do more aerobic exercise to improve your cardiopulmonary capacity and physical fitness, laying a good foundation for later muscle training. In addition, the abdominal muscles are located under the fat. If you are too fat, the excess fat in your abdomen will cover the trained abdominal muscles. For example, sumo wrestlers' muscles are actually more developed than ordinary people, but they cannot be seen because of the excess fat. In addition, if there is too much abdominal fat, the weight you bear is so heavy that you probably won't be able to train your abdominal muscles.

Endomorph traits: Endomorphs are generally characterized by soft musculature, a round face, a short neck, wide hips, and heavy fat storage.

Only one or two exercises are enough to train the abdominal muscles. The key to training the abdominal muscles lies in the intensity of the movements, not the more times the better. For example, if you can do 200 sit-ups at a time, it is not as good as if you can only do 10 sit-ups. This is because being able to do more than 200 is training endurance, and it does not significantly increase the thickness of muscle fibers. In bodybuilding theory, RM is used to represent the maximum number of repetitions that can be done continuously with a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Load training of 6-10RM can make muscles thicker, increase strength and speed, but endurance growth is not obvious.

I'll give you four exercises: sit-ups, leg raises, cross-leg raises, and hanging leg raises (with increasing intensity). If you can do 10 to 20 sit-ups, then do leg raises; if you can do 10 to 20 leg raises, do cross-leg raises. And so on. Do it three times a week, and do about 3 sets of each exercise each time. In addition, if your body fat percentage is higher than 10%, the fat will cover your abdominal muscles. This is why sumo wrestling has no muscles. If you have a small belly, you need to jog for about 40 minutes to lose fat. About 3 to 5 times a week. If you can't run for 40 minutes at a time, you can walk fast for a while in between.

It depends on your own physique. Generally, you can see the effect in about 40 days. The training of abdominal muscles cannot be completed in a few days. It requires unremitting efforts and persistence to achieve good results. If you exercise at home by yourself without the supervision of others, it is easy to slack off. Therefore, it takes a lot of determination to train abdominal muscles at home. It takes a longer time to exercise only through exercises such as sit-ups and crunches. It takes about 40 days to see obvious results. The important thing is to persist. Some people think that abdominal muscles must be trained every day, otherwise the lines that are hard to train will disappear. In fact, this idea is not scientific, because training abdominal muscles is a gradual strengthening process, and the effect will not be affected by not training for one day. Training abdominal muscles cannot be done every day. It is enough to train two to three times a week. At the same time, pay attention to the standardization of exercise movements.

1. Seated Russian Twist

First, sit on the mat, then lift your legs off the ground, keeping your legs bent at a certain angle.

2. Alternate pedaling while lying on your back

This exercise is very classic and can also exercise the internal and external oblique muscles of the abdomen. First, lie on the mat, then lift your upper body shoulders off the ground and lift your thighs off the ground. Hold your head with both hands and turn it left and right as you bend and straighten your thighs.

3. Supine leg raise

Lie on the mat with your upper body flat on it, keep your legs straight and together, place your palms on the mat to keep your upper body stable, then lift your legs until they are perpendicular to the horizontal plane.

4. Plank

The plank is mainly to exercise the transverse abdominal muscles in our abdominal muscles. When completing this movement, the body must be kept in a straight line, and no part of the body should be bent. As for how long to do this movement, it depends on your own physical condition. Don't blindly pursue results and hurt your muscles. If you can only hold it for a few seconds at the beginning, don't worry, take it slowly, step by step, from a dozen seconds to a few minutes, and you will definitely see results in the end if you hold it for a long time.

5. Leg lift and abdominal crunch

If you lift your left leg, use your right elbow to touch your left calf as much as possible. We say as much as possible, not necessarily to touch it. Just use the calf as your target. Having a target will always make you move faster. You can take a short break after finishing the left leg, but don't take too long. Then lift your right leg and use your left elbow to touch your right calf as much as possible. You can set a task for yourself, set how many groups you want to complete every day, how many reps in each group, from a small amount to a large amount, and insist on completing your goals.

6. Supine two-end raise

This movement is also an extension of sit-ups. As shown in the picture, the difference from our usual sit-ups is that both ends are raised, which means both feet and arms are raised at the same time and touching. This movement has a good effect on the abdominal exercise and better stimulates our abdominal muscle groups.

7. Tour

It can not only exercise our abdominal muscles but also our leg muscles. Although the "tearing" of the abdomen is not very obvious, it has many benefits. This action requires us to tighten our abdomen and buttocks as much as possible when completing it. As shown in the picture, the thighs and arms should be fully straightened, and when straightened, they should be at the same level as our body. When doing this action, you can also arrange a task for yourself, such as completing a group of dozens of times with the left and right hands or a group of dozens of seconds each, and completing a certain number of groups a day. Targeted exercises are always easier to complete.