Abdominal fat reduction training

Course System Overview

This program employs progressive overload training across 4 stages (12 modules) to enhance abdominal muscle endurance and metabolic efficiency. All movements are biomechanically optimized to prevent lumbar compensation.

Module 1: Beginner Abdominal Fat Loss (Weeks 1-2)

1.1 Course Introduction

 Objective: Establish neuromuscular control

 Intensity: RPE 4-5/10

 Frequency: Alternate days, 45s rest between sets

1.2 Assisted Crunch

 Form: Cross hands behind scapulae, exhale to lift shoulder blades

 Progression: Add 1-second peak contraction

1.3 Knee-Side Plank

 Modification: 90° knee bend for reduced difficulty

 Key: Maintain hip alignment throughout

1.4 Plank Hold

 Standard: 40s×3 sets (elbow position)

 Regression: Kneeling plank

1.5 Plank Leg Lifts

 Execution: Alternate legs to horizontal while stabilizing torso

 Contraindication: Stop if lumbar arch collapses

1.6 Vacuum Pose

 Technique: Full exhalation + 10-second abdominal hold

 Function: Activates transverse abdominis

1.7 Modified Russian Twist

 Adjustment: Feet grounded to reduce lumbar stress

 Load: Add water bottle resistance

1.8 Abdominal Stretch

 Recommendation: Cobra stretch 30s×2 sets

 Caution: Avoid excessive backward bending

Module 2: Advanced Beginner (Weeks 3-4)

2.1 Course Introduction

 New: Eccentric control training

 Method: Pyramid sets

2.2 Sicilian Crunch

 Biomechanics: 40% greater obliques activation

 Movement: Push hands forward while crunching

2.3 V-Supine Hold

 Progression: Static hold for 20 seconds

 Alternative: Bent-knee version

2.4 V-Sit Twist

 Focus: Maintain pelvic stability during rotation

 Load: Add medicine ball

2.5 Alternating Leg Lifts

 Key: Keep lower back pressed to floor

 Progression: 0.5kg ankle weights

2.6 Side Knee Tuck

 Compound movement: Combines oblique and hip flexor training

 Tempo: 2s up/2s down

Module 3: Intermediate (Weeks 5-6)

3.1 Course Introduction

 New: Isometric contractions

 Rest: Reduced to 30 seconds

3.2 Full Russian Twist

 Standard: Legs elevated for difficulty

 Safety: Switch to seated if lumbar discomfort

3.3 Single-Leg Raise

 Execution: Simultaneously extend opposite arm/leg

 Balance: Maintain core engagement

Module 4: Advanced (Weeks 7-8)

4.1 Course Introduction

 Method: Supersets

 Intensity: RPE 7-8/10

4.2 Windmill Crunch

 Breakdown: Rotate torso to touch knees

 Protection: Neutral cervical spine

4.3 Side Plank Arm Lift

 Mechanics: Anti-rotation training

 Progression: Lift top leg

4.4 Twisting Crunch

 Technique: Initiate rotation with posterior pelvic tilt

 Regression: Reduce rotation amplitude