How long does it take to train your abdominal muscles? What should I do if I still have excess fat after training my abdominal muscles?

If you want a perfect body, abdominal muscles are essential. How long should you train your abdominal muscles to see results? What should you do if you still have excess fat after training your abdominal muscles?

It takes a lot of determination to train your abdominal muscles at home. It takes a long time to train only through sit-ups and crunches, and you can see obvious results in about 40 days. The most important thing is to persist.

The most effective way to reduce belly fat is to do aerobic exercise. If conditions permit, you can go to the gym and ask a professional fitness trainer to coach you. Jogging and skipping rope are the most effective aerobic exercises to reduce belly fat. Jogging for about an hour every day, you will feel that your belly will be smaller within a month, but you must persist.

1. Perform hanging leg raises: do 6 sets in total, 20 reps in each set. Action posture: hold the bar with both hands, keep your whole body vertical to the bottom of the bar, then bend your knees, and pull your calves upwards. When you reach the highest point, tighten your abdomen for one second, and then let your calves hang back.

2. Do abdominal crunches: You need to do 6 sets in total, 20 in each set. There are three types of abdominal crunches: flat abdominal crunches, leg raise abdominal crunches, and low leg raise abdominal crunches. Choose according to your personal situation.

3. Perform supine leg raises: do 4 sets in total, 20 reps in each set. Action posture: first lay out the yoga mat, then lie down vertically with your legs together, with your back close to the yoga mat. After lying down, bend your knees slightly, and then naturally raise them upward until your thighs and torso are in a vertical position. At this time, the lower abdomen is the main force point. After reaching the maximum position, pause for 1 to 3 seconds, and finally slowly return your legs to the starting point.

4. Plank support: do 4 sets in total, 20 in each set. Action posture: support the ground with your elbows, elbows and shoulders perpendicular to the ground, toes of your feet on the ground, and your body parallel to the ground.

Once the abdominal muscles are trained, they will not disappear. However, if you do not exercise regularly and eat more, the fat on the upper part of the abdominal muscles will increase, so the abdominal muscles will not be visible. However, if you exercise again and lose the fat on the upper part, you can still see the abdominal muscles.