How long does it take to get eight-pack abs? The key is to choose the right method and stick with it!

How long does it take to train eight-pack abs? Some say ten days, some say half a month, and some say a month is not enough. Why are there such differences? The main reason is that some male friends cannot persevere and do not choose the right method. To train eight-pack abs, persistence is the key, and of course the method is very important.

Frequency

Exercise your abdominal muscles every other day. Although many people do hundreds of sit-ups at a time, I suggest you pick 2 to 4 exercises that are most effective for you and do only three sets of 30 to 50 reps each. Each set should reach complete exhaustion.

weight

The heavier the weight you use when training your abdominal muscles, the more likely you are to perform irregular movements and make your waist thicker. The idea that adding weight can burn more fat is a mistake. So, it is recommended that you use tension and control instead of weight, and use your mind to tighten and stimulate your abdominal muscles with external weight.

Correction

When training the abdominal muscles, they should be kept tense throughout the entire set. Do not let them relax, whether at the beginning or at the end of the movement. Always reach complete exhaustion. Each set should reach complete exhaustion. Do not count the number of times. Do it continuously until you can no longer contract your abdominal muscles. You do not have to stretch your back completely. When training the abdominal muscles, do not arch your back but slightly bring your chest inward. In order to concentrate the tension on the abdomen. The straighter the upper body is stretched, the more the hips are involved in the force, which not only reduces the force on the abdominal muscles, but also increases the risk of lower back strain.

Hanging Leg Raise

The first thing to do when doing this exercise is to avoid swaying. Keep your body tight and control the speed of the movement. In order to stimulate the intercostal muscles, I rotate my knees left and right, which also exercises the oblique abdominal muscles. The key to the correct leg lift is to extend your hips slightly forward. If you just "raise your legs" it will be comfortable, but it will only stimulate your hips and not your abdominal muscles. Do it the way I do it, the exercise is very difficult, but it will fully stimulate your abdominals. The speed of the movement varies from person to person, but you should make sure that you lower your legs slowly to prevent swaying. Remember: your goal is to train your abdominal muscles. Not to lift your legs in any way you can. If you find it difficult to do this exercise with your legs fully straight, you can do it with your knees bent. When your abdominal muscles become strong, gradually straighten your legs.