How long does it take to develop abdominal muscles by rolling 60 times a day

It usually takes 3-6 months for the abdominal muscles to manifest after 60 abdominal rolls per day, depending on factors such as body fat percentage, training intensity, and dietary control. The manifestation of abdominal muscles mainly depends on two key factors: the degree of development of abdominal muscles and the thickness of subcutaneous fat. For men with low body fat percentage, 60 abdominal rolls per day combined with aerobic exercise may reveal abdominal muscle contours around 3 months. Due to their physiological characteristics, women generally have a higher body fat percentage and usually require longer periods of time. Rolling the abdomen mainly exercises the rectus abdominis muscle, but the quality of the movement is more important than the quantity. It is necessary to ensure that the waist is close to the ground and use abdominal force to avoid neck compensation. If the body fat percentage exceeds the standard, it is difficult to achieve quick results solely by rolling the abdomen. Male body fat percentage needs to be reduced to below 15%, and female body fat percentage needs to be reduced to below 22% in order to clearly expose abdominal muscles. For individuals with posture issues such as pelvic tilt, excessive abdominal pressure may increase lumbar spine pressure. It is recommended to first undergo core stability training. High intensity interval training combined with protein supplementation can accelerate the effect, but caution should be taken against overtraining leading to abdominal muscle strain.

It is recommended to alternate abdominal roll with other core exercises such as plank support and reverse abdominal roll, and schedule 2-3 days of rest per week for muscle repair. At the same time, control daily calorie intake at around 1.2 times basal metabolism, prioritize low-fat and high protein foods such as chicken breast and broccoli, and increase aerobic exercise such as jogging and swimming for those with high body fat. Regularly measuring waist circumference and skin fold thickness can better reflect weight loss progress than simply focusing on body weight. When there is a training plateau, the exercise plan should be adjusted.