8-minute workout to create a perfect abdominal line

[Key Points]: Summer is the season to show off your body. The following recommended training methods only require 8 minutes a day to shape your abdominal muscles and create chocolate abdominal muscles.

In the summer at the gym or swimming pool, chocolate abs are definitely a highlight. How to get chocolate abs? Now let’s take a look at how to build abdominal muscles.

Part 1

Action 1

1. Lie on your back with your knees bent and your legs about a fist's distance apart.

2. Use your abdominal strength to bend your upper body slightly, touch your left foot with your left hand, and then touch your right foot with your right hand.

3. Alternate between your hands and repeat the action 30 times.

Action 2

1. Lie on your back with your knees bent, your hands on your head, and your elbows slightly turned outward.

2. Raise your left leg and bring your knee toward your upper body. Twist your abdomen and bring your right elbow toward but not touching your left knee.

3. Raise your right leg, bringing your left elbow close to but not touching your right knee. Alternate between left and right legs and repeat 30 times. Adjust your breathing, rest for 30 seconds, and proceed to Part 2.

Part 2

Action 1

1. Lie on your back with your knees bent and your legs shoulder-width apart.

2. Stretch out your arms and overlap your palms. Use your abdominal strength to bend your upper body and insert your hands between your knees. Then return to supine position.

3. Repeat the action 30 times.

Action 2

1. Lie on your back with your legs together, elbows bent, and support your head.

2. Lift your left leg and stretch it as straight as possible, perpendicular to the ground. Then lift your right leg and bring it together with your left leg in the air.

3. Return to supine position. Repeat the action 30 times.

4. Adjust your breathing, rest for 30 seconds, and proceed to Part 3

Part 3

Action 1

1. Lie on your back, bend your knees, and keep a certain distance between your legs.

2. Stretch out your arms, use the strength of your waist and abdomen to bend your upper body, and touch the front of your thighs with both palms.

3. Return the upper body to the supine position with knees bent. Repeat the movement cycle 30 times.

Action 2

1. Lie on your back with your legs together and raised perpendicular to the ground.

2. Stretch out your arms, use the strength of your waist and abdomen to bend your upper body, and touch your ankles with your hands from both sides of your legs.

3. Relax and return to supine position. Repeat the action 30 times.

4. Adjust your breathing, rest for 30 seconds, and proceed to Part 4.

Part 4

Action 1

1. Lie on your back, bend your knees, and cross your hands in front of your chest.

2. Bend your upper body as much as you can, feel your waist and abdominal muscles contract, and bring your chin close to your neck.

3. Return to supine position. Repeat the action 30 times.

Action 2

1. Lie on your back, bend your knees, lift your legs, and keep your calves parallel to the ground.

2. Stretch your arms out and place them at your sides. Bend your abs and draw your knees closer to your upper body, feeling your abdominal muscles tighten.

3. Lie on your back with your legs still raised, then bend your abdomen. Repeat this movement 30 times.

Source: 39 Health Network www.39.net

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