Mu Xiyan shows off her taut abdominal muscles! Coach: 8 moves to get it done

According to media reports, artist Mu Xiyan relied on a yoga mat at home and spent just over a month to develop tight "川-shaped abdominal muscles", which allowed her to show off her toned curves when wearing short clothes. Mu Xiyan published an article online, sharing that her secret is to adjust her diet, do aerobic exercise, and successfully build beautiful abdominal muscles through exercises such as "8 mins ABS workout". Fitness coaches Lai Pei-en and Song Pei-yun personally demonstrated 8 different movements so that people can also train their abdominal muscles at home!

Artist Mu Xiyan has developed abdominal muscles at home. She wears short clothes that reveal her belly, and you can see the results of her fitness. (Photo/taken from Mu Xiyan's Facebook)

Abdominal muscle training exercises + relaxation exercises to create Sichuan-shaped abdominal muscles

In her sharing post, Mu Xiyan pointed out that her training method is "8 mins ABS workout", plus "ab ripper x", and "plank". The first two are abdominal muscle training exercises, and the last one is a gentle exercise after the training.

In addition, Mu Xiyan pointed out that she would also perform the "Upward Dog Pose" or "Cobra Pose" in yoga to relax her muscles. Fitness coach Lai Peien said that the plank exercise is a core stability exercise and is not suitable for relaxation.

[8-minute abdominal muscle training level 1 8 decomposition action steps]:

The "8 mins ABS workout" conducted by Mu Xiyan is divided into 3 levels. Each level includes multiple consecutive movements. It takes 8 minutes to complete a level. People can search for demonstration videos on the Internet. For the simpler first-level training, Coach Lai Peien demonstrated the correct way to do the 8 consecutive movements in the video, as well as the muscle parts trained.

Action 1: Foot on foot crunch

Lift your upper body slightly and touch your heels with your fingertips, alternating left and right, while continuously engaging your abdominal muscles to achieve the training effect. This exercise can train the rectus abdominis, external oblique muscles, and internal oblique muscles. Each time you touch your heels, count as one, and do 30 times in total.

Action 1: Lift your upper body slightly and touch your heels with your fingertips, alternating left and right, while continuously engaging your abdominal muscles to achieve the training effect. (Photo provided by Lai Peien)

Action 2: Alternating Curls Abs

Place your hands behind your head, engage your abdominal muscles, twist your torso while doing crunches, and lift your feet for alternating exercises. This exercise can exercise the rectus abdominis, external oblique muscles, and internal oblique muscles. Each time you lift your leg counts as one rep, and do 30 reps in total. After completing the first and second movements in succession, rest for 30 seconds before performing the third movement.

Action 2: Place your hands behind your head, use your abdominal muscles, twist your torso while doing sit-ups, and lift your feet for alternating exercises. (Photo provided by Lai Peien)

Action 3/Push Through

Keep your lower back muscles on the ground, shoulders off the ground and curl up, fold your hands and stretch them up between your knees. This exercise can train the rectus abdominis, external obliques, internal obliques, and transverse abdominis. Each time you stand up counts as one rep, and do 30 reps in total.

Action 3: Keep your lower back muscles on the ground, lift your shoulders off the ground and curl your abdomen upwards, cross your hands and stretch upwards between your knees. (Photo provided by Lai Peien)

Action 4/Supine Kick (4 Times Abs)

Lie on your back on a soft cushion, cross your hands under your head, use your waist and abdomen to lift your feet alternately, and maintain a 90-degree angle between your feet and your body. This exercise can exercise the rectus abdominis, external oblique muscles, and internal oblique muscles. Each time you lift one leg, count as one rep. Do 30 reps in total. After completing the third and fourth movements in succession, rest for 30 seconds before performing the fifth movement.

Action 4/Lie on your back on a soft mat, cross your hands under your head, use your waist and abdomen to lift your feet alternately, and maintain a 90-degree angle between your feet and your body. (Photo provided by Lai Peien)

Action 5: Arm Reaching Crunch

This movement is the same as the third movement. Keep your lower back muscles on the ground, lift your upper body and touch your knees with your hands, using your upper abdominal muscles. The muscles trained include the rectus abdominis, external obliques, and internal obliques. Each time you stand up counts as one rep, and do 30 reps in total.

Action 5 / This action is the same as the third action, with the lower back muscles pressed to the ground, the upper body raised and the hands touching the knees, using the upper abdominal muscles to exert force. (Photo provided by Lai Peien)

Action 6/Leg Up Crunch

Lie on your back on a soft mat, put your feet together and lift them up 90 degrees, stretch your arms upward toward your calves to train your abdominal muscles. This exercise can exercise the rectus abdominis, external oblique muscles, internal oblique muscles, and transverse abdominal muscles. Each time you stand up counts as one rep, and do 30 reps in total. After completing the fifth and sixth movements in succession, rest for 30 seconds before performing the seventh movement.

Action 6/Lie on your back on a soft mat, put your feet together and lift them up 90 degrees, stretch your arms upward toward your calves to train your abdominal muscles. (Photo provided by Lai Peien)

Action 7: Cross Arm Crunch

Keep your lower body flat on the mat, cross your hands in front of your chest, and use your upper abdominal muscles to do crunches. This exercise can train the rectus abdominis, external obliques, and internal obliques. Each time you stand up counts as one rep, and do 30 reps in total.

Action 7: Lay your lower body flat on the mat, cross your hands in front of your chest, and use your upper abdominal muscles to do crunches. (Photo provided by Lai Peien)

Action 8/V-type sit-up (Double Crunch)

Lift your upper and lower body simultaneously to create a V shape. The muscles trained in this exercise include the rectus abdominis, external obliques, internal obliques, and transverse abdominis. Each time you stand up counts as one rep, and do 30 reps in total.

Action 8/Lift the upper and lower body at the same time, making the body into a V shape. (Photo provided by Lai Peien)

After the exercise, you should close the exercise and do some relaxation exercises.

After the exercise, don’t forget to finish up and do some cooling exercises. People can imitate the "Upward Dog Pose" and "Cobra Pose" done by artist Mu Xiyan to help relax their muscles. Fitness coach Song Peiyun recommends that these two movements should be performed for 15 to 30 seconds each and repeated 3 to 4 sets.

The upward dog pose is a relaxation exercise. Relax for about 15 to 30 seconds each time and repeat 3 to 4 sets. (Photo provided by Song Peiyun)

The Cobra pose is a relaxation exercise. Relax for about 15 to 30 seconds each time and repeat 3 to 4 sets. (Photo provided by Song Peiyun)