Many white-collar men become potbellied early, and come to the door when they have a small belly in their early thirties. Alas, there is no way not to have a headache. In fact, not everyone can have a standard bodybuilding figure, but through bit by bit efforts, you can make yourself more sporty and sexier. Let smooth lines, healthy images and masculine faces combine to create a man’s graceful appearance. Style!

Primary training plan

"Small belly" voice: I hope this series will make the "beer belly" gradually disappear, and don't let female colleagues call me "Little Pig"!

1. From horizontal bridge

 Starting position: Lie on your back with your legs straight, support with one elbow, and maintain a 90-degree angle, so that the elbow support point is on the same plane as your body.

Action essentials: Use the elbow and the ankle on the same side as the support point, raise the thigh as high as possible, be careful not to shake, hold for 5 seconds, and then slowly return to the starting position.

2. Turn on your back alternately

Starting position: Lie on your back with your knees bent, your feet flat, your lower back close to the floor, and your hands on your ears.

Action essentials: Turn your body while tucking your abdomen on your back, close your elbow to one knee, shrink and hold for 5 seconds. Then slowly return to the starting position, and then do the opposite direction, alternating left and right.

3. Bend knees and supine

Starting position: knees bent, feet flat, back close to the floor, hands on ears.

Action essentials: retract the abdomen, raise the upper back, and hold for 5 seconds.

Intermediate training program

You have tasted the benefits of regular abdominal exercise, you can buy some related fitness equipment, which will help you move forward to a better state.

1. Fitness ball for abdomen

Starting position: Start with a push-up position, with your legs close together, and place your tibia on the exercise ball.

Action essentials: Keep your head, back, hips, and feet in a straight line, slowly retract your abdomen and bend your knees, bring your knees close to your chest, and hold for 5 seconds. Then stretch your feet back, keeping your back as straight as possible during the process.

2. Sit up with weight on exercise ball

Starting position: Sit on the exercise ball with your feet flat, and slowly slide the exercise ball forward and lean back until your hips are suspended. Lower your upper back as much as possible to stretch your abs.

Action essentials: Tuck your abdomen, raise your upper back, keep your shoulders as close as possible to your thighs, perform contraction movements at the apex, and then slowly return to the starting position. If you have strong abdominal muscles, you can also hold a barbell to increase the intensity of the exercise.

 3. Static supine support

Starting position: Support with elbows, hips and toes, palms down.

Action essentials: Tighten the body so that the head, back, buttocks, and feet are in a straight line. Keep the abdomen tense for 70 to 120 seconds, and then slowly relax.

Training plan

Have friends already begun to envy your beautiful abs? The following more difficult moves can help you more.

1. Lie on your back

Starting position: Lie on your back on the exercise ball, with your knees bent and your legs together.

Action essentials: Slowly raise the knees, turn at the same time, squeeze the abdominal muscles, and do contractions. Then return to the starting position, alternating left and right.

 2. Starting from reverse V

Starting position: Start with a push-up position, with your legs close together, placing the shin bones of your calves on the exercise ball, keeping your back and legs straight.

Action essentials: Contract your abdominal muscles, move your feet towards your chest as much as possible, keep your back and legs straight, make your body in an inverted V shape, stop for a few seconds at a high place, contract, and then slowly return to the starting position.

3. Sit up with weight

Starting position: Sit on the exercise ball with your feet flat, slide the exercise ball forward slowly, and lean back until your hips are suspended. Hold a barbell with both hands and stretch it back as far as possible, and lower the upper back as much as possible to allow the abdominal muscles to be stretched.

Action essentials: retract the abdomen and then lift the upper back, place the barbell on the top of the head, contract at the point, and slowly return to the starting position. You can also practice empty-handed first, gradually increasing.

4. Kneeling and stretching

Starting position: With legs together, kneel in front of the exercise ball, stretch your hands and touch your fingertips.

Action essentials: Slowly push the fitness ball to the distance to allow the body to fully stretch, but pay attention to tightening the back, buttocks and thighs to make a straight line above the knees. Be careful not to bend over and raise your hips, so as not to use force to affect the effect.