腹肌怎麼練最有效最快

To effectively and quickly train your abdominal muscles (or "abs"), you can try the following exercises:

1. Planks: hold a plank position for as long as you can, focusing on engaging your core muscles.

2. Crunches: Perform crunches to target your upper abs. Make sure to keep your lower back pressed into the floor.

3. Leg raises: Lie on your back and lift your legs towards the ceiling, engaging your lower abs.

4. Russian twists: Sit on the floor, lean back slightly, and twist your torso from side to side while holding a weight or medicine ball.

5. Bicycle crunches: Lie on your back, bring your knees towards your chest, and perform a pedaling motion with your legs while twisting your torso.

Consistency and proper form are key to seeing results quickly. Remember to also maintain a healthy diet and incorporate cardio exercises for overall fitness.