How to exercise abdominal muscles fastest and most effectively at the age of 13

13-year-old teenagers can safely and effectively exercise their abdominal muscles through scientific exercise and dietary management. The core methods include targeted training, reasonable nutritional supplementation, and regular sleep patterns. The manifestation of abdominal muscles mainly relies on a decrease in body fat percentage and muscle strengthening, and excessive training should be avoided to affect growth and development.

1. Abdominal Rolling Training

Lie down, bend your knees, step on the ground with both feet, lightly touch your ears with both hands, and use abdominal strength to lift your shoulder blades off the ground. Maintain slow control of movements and avoid exerting force on the neck. Train 15-20 times per group, 3-4 times per week. This action can effectively stimulate the upper segment of the rectus abdominis muscle and is suitable for establishing basic core strength in adolescents.

2. Flat Support

Support the body in a straight line with the forearm and toe, tighten the abdominal and hip muscles, and hold for 30-60 seconds. You can gradually increase the duration or try a side flat support variant. This static training can comprehensively improve core stability and is particularly important for spinal protection. During training, it is necessary to ensure that the hips do not collapse.

3. Suspended Leg Lifting

Use a horizontal bar to suspend and slowly lift the extended legs to a horizontal position. If the strength is insufficient, you can first bend your knees and lift your legs. This action focuses on strengthening the lower abdominal muscles, and attention should be paid to avoiding body swinging and using force. It is recommended to do 8-12 times per group. Both school horizontal bars and household door frame horizontal bars can be implemented.

4. Dietary Control

Ensure daily intake of high-quality protein such as eggs, fish, and soy products, paired with sufficient amounts of vegetables and fruits. Control refined sugar and fried foods, replace refined white rice and flour with whole grains. During the growth and development period, strict dieting is not necessary, but high calorie snacks should be avoided and body fat percentage can be reduced through dietary adjustments.

5. Recovery Management

Abdominal muscle training should be conducted at intervals of at least 48 hours to ensure muscle repair time. Sleep no less than 8 hours a day and supplement dairy products appropriately after exercise. To avoid repetitive training of the same muscle group every day, aerobic exercises such as running and swimming can be interspersed to promote fat consumption and prevent sports injuries. Adolescent abdominal muscle training should follow the principle of gradual progress, and the use of weight-bearing equipment should be prohibited to avoid affecting bone development. It is recommended to develop a plan under the guidance of a physical education teacher or professional coach, wear breathable sportswear during training, and fully warm up. For those with high body fat percentage, whole-body weight loss should be the main approach, and abdominal muscle training should be used for better results. Parents should pay attention to their children's balanced diet and nutrition, and avoid excessively pursuing short-term results and adopting extreme weight loss methods.