How long does it take to practice abdominal muscle sit ups

The effect of abdominal muscle sit ups varies from person to person, and usually requires continuous exercise for 3-6 months to see significant changes. The speed of abdominal muscle manifestation mainly depends on body fat percentage, training intensity, dietary control, genetic factors, and recovery status.

1. Body fat percentage

Male body fat percentage needs to be reduced to below 15%, and female body fat percentage needs to be reduced to below 20% in order to clearly expose abdominal muscles. Relying solely on sit ups cannot achieve local weight loss, and it is necessary to combine aerobic exercise and whole-body weight loss. When body fat is too high, the abdominal muscles will be covered by a layer of fat, making it difficult to show even if the muscles are well-developed.

2. Training intensity

Sit ups should be gradually increased in number of groups and weight. It is recommended to train 3-5 times a week, with 3-5 groups per session and 15-20 times per group. Multiple angle stimulation of rectus abdominis and oblique abdominis muscles can be attempted, such as abdominal roll, reverse abdominal roll, and Russian rotation. A slight soreness in the muscles after training indicates adequate stimulation.

3. Dietary Control

A high protein, low-carbon water diet helps with muscle synthesis and fat breakdown. The recommended daily protein intake is 1.5-2 grams per kilogram of body weight, and high-quality proteins such as chicken breast, fish, egg white, etc. should be selected. Strictly control the intake of refined sugar and saturated fat, and maintain a moderate calorie deficit.

4. Genetic factors

The morphology and symmetry of abdominal muscles are determined by genes, and some people are born with more abdominal muscle blocks and obvious tendon markings. The proportion of muscle fiber types affects muscle growth rate, and those with a high proportion of red muscle fibers may have slower effects. The number of tendon cuts in the rectus abdominis muscle determines whether it presents a "six piece" or "eight piece" appearance.

5. Recovery Status

Muscles grow during rest, and the abdominal muscle group needs a 48 hour recovery period. Lack of sleep can inhibit the secretion of growth hormone. It is recommended to ensure 7-9 hours of high-quality sleep every day. Overtraining can lead to muscle breakdown, which in turn slows down the development of abdominal muscles.

In addition to sticking to sit up training, it is recommended to engage in aerobic exercise for more than 30 minutes three times a week, such as jogging, swimming, or skipping rope, to help lose weight. Pay attention to replenishing water and electrolytes, and do dynamic stretching before and after training. Body posture correction is also important, as pelvic tilt can affect the manifestation of abdominal muscles. If there is still no improvement after 6 months of training, it is recommended to consult a professional fitness coach to adjust the training plan.