Tip: If you are overweight, please remove the abdominal muscle exercise part and add aerobic running and skipping. Each practitioner can perform individual parts training after this training plan according to his or her personal situation, such as waist and abdomen, arms, buttocks, etc.

Warm up for 10 minutes

Formal practice


Squat 25 When training this movement, place the dumbbells above the shoulders and do weight-bearing squats. Advanced practitioners can do overhead movements. Minimum 2kg.


Dumbbell lateral raise 20 minimum 2kg. Those with insufficient strength will fail each set.


Kneeling push-ups to failure. Perform each set to failure.


Bent-over dumbbell dips 20 Try to reach failure in each set.


Jumping jacks for 40 seconds. The ankle and knee joints are cushioned.


Dumbbell side lunges 15 (each side) Squat with your knees and toes in the same direction.


Bridge support for 40 seconds. Focus on the waist and abdomen.


Sumo squats 25 times with your feet open and your knees and toes pointing in the same direction. Hold two dumbbells in both hands to increase the weight.

Pay attention to the complete contraction of the upper abdomen during training.
20 sit-ups

Pay attention to the contraction of the lower abdomen during training.
20 supine leg raises


Aerobic exercise after training: Jog for at least 30 minutes. It is not recommended to do any aerobics video exercises (such as In, T25, etc.). Simply perform jogging and aerobic exercises.

Dietary suggestions:

1. Strictly control the intake of fats, high sugar, and high carbohydrate foods. It is recommended to eat small and frequent meals.

2. Aerobic exercises must be performed on every training day. Jogging is recommended, but any other aerobic exercises are not recommended. If so, put it after jogging.

3. During the training movements, carry out the exercises with weight as required. Some group members do not use weight-bearing, and they have exercise effects in the early stage, but there is no change in the later period, mainly because the intensity is not enough without weight-bearing.