There are three effective abdominal exercises. Abdominal exercises also have many methods in our life, and the way to lose weight in the abdomen also has different effects. Different actions have different meanings and functions. Here are three effective abdominal exercises.

Three Effective Abdominal Exercises 1 Section 1: Tightening Abdominal Lines

A, tighten the central part of the abdomen (do 3 times)

Step 1 Lie on your back, lift your knees together, and put your hands flat on your sides.

Step2 put your legs together, tighten your feet, and slowly lift your knees to your chest at 90 degrees.

Step3 slowly lift the upper body and straighten your hands forward at the same time.

Step4 Extend your feet upward at 90 degrees to the upper body, extend your arms forward, and leave your head off the ground 10 second.

B, tighten the waist and abdomen lines

Step 1 Lie on your back, lift your knees together and put your hands under your head.

The second step is to slowly lift your knees to your chest so that your thighs are at 90 degrees to your body. Repeat 4-5 times.

Part II: Tightening abdominal muscles

A, tighten the ventral side

Step 1 Lie on your side, with your right palm on the ground and your left palm on your right shoulder.

Step2 Support the upper body off the ground with your right hand, keep your feet straight all the time, keep them for 5 seconds, then return to their original position, and repeat for 4 to 6 times.

Step3 On the right side of the whole body, the right elbow touches the ground, the right leg bends to the chest as far as possible, the left leg straightens for 4 seconds, and then repeats 4 to 5 times in the opposite direction.

B, tighten abdominal muscles

Step 1 First, relax your upper body and stand with your knees slightly bent.

Step2 Tilt your upper body to the left, lift your right elbow, and point your fingertips to the ground.

Step3 Keep your waist tilted to the left, your right hand straight up, and keep your head facing the fingertip of your right hand for 10- 15 seconds, and do it three times on each side.

C, tighten the back and waist

Step 1 Sit with your left foot bent inward, your right foot backward, and your hands pressed on the ground.

Step2 Bend the upper body forward, keep the waist straight, and support the upper body with your hands, palms and left feet.

Step3 Straighten your right hand and right foot as far as possible, and rest for 5 seconds, 3 times on each side.

The third quarter: tightening the defense line

A, tighten the upper part of the back

Step 1 Stand with your feet apart, grab both ends of the rope with both hands and lift it up.

Step2 Slowly lower the elbow along the back, backhand backwards, then return to the original position and repeat this set of actions 10 times.

B, tighten the middle back and waist.

Step 1 Put your hands and knees on the ground to support your upper body.

Step2 Keep your left hand and right foot straight for 5 seconds at the same time, and repeat this set of actions for 5 to 6 times.

C, tighten the middle of the back and hips

Step 1 Lie on your stomach and hold your instep with your hands.

Step2 slowly lift the upper body for 5 seconds. Do it three times.

Three effective thin belly exercises 2 first place: "cycling" exercise

Lie on the ground with your hands on your head. The left knee is bent close to the chest, and the right elbow rests on the left knee, at which time the right shoulder is also raised. Change the other side, that is, let the left elbow be close to the right knee. This is done alternately.

Second place: "Captain's chair" movement

Stand in the middle of this chair, hold the armrest with both hands and lean back against the "back of the chair". Then slowly squat down until you finally feel yourself sitting in a chair. The key point is to keep the waist strong, the position of the feet still, and let the thighs bear the force.

Third place: bending on the fitness ball

Lying on the fitness ball, the lower back touches the ball. Cross your hands on your chest or hold your head. Lift the upper body away from the ball at the waist, and try to keep the balance of the fitness ball. Lie down again and do sit-ups repeatedly on the sphere. This exercise is very effective for abdominal exercise.

Fourth place: vertical movement of staggered legs

Lie face up on the ground, cross your legs on the ground and put your head in your hands. Raise your legs until they are perpendicular to the ground, and then raise your head. Stop at the highest point and breathe once, then repeat.

Fifth place: supine board exercise.

Hold the handle of the supine board with both hands, straighten your body forward as far as possible, and then contract your body with your abdominal muscles. In this stretching and contracting action, the abdomen is well stretched.

Sixth place: long arm flexion

Lie face up on the mat, hands straight above your head, palms closed. Knees bent. Then push your upper body up and push your shoulders hard, but don't stretch your neck and keep your arms straight. Put it down again. Repeat.

Seventh place: Lying down, lifting your legs and abdomen.

This exercise also makes full use of the strength of abdominal muscles, focusing on the following strength. Exercise: Lie on your back with your hands at your sides and your feet crossed. Abdominal muscles lift legs hard and knees bend. Then put it down. Say it again. Because the action is relatively simple, we must rely on the strength of the abdomen rather than the strength of the thigh.

Eighth place: Abdominal exercise with straight legs.

Similar to the seventh place, lying on the ground, legs pointing to the ceiling. Hold your head with your hands and point your heels at the ceiling to make your body U-shaped. Drop your hands and feet. Repeat.

Ninth place: Flat exercise with arms and toes touching the ground.

This kind of flat exercise similar to push-ups ranks tenth, and the effect of exercising key parts such as abdomen and back is also very good. Exercise: Lie face down with your forearms on the ground. Stand on tiptoe and lie prone. Rely on the strength of the abdomen and arms to keep the body in suspension, and you can't let your ass sink to the ground. Hold this position for 20 to 60 seconds, then put it down and repeat.

Tenth place: abdominal chakra exercise

Abdominal chakras can often be seen in the gym, and the key parts of exercise are the neck and arms. Practice: sit on the abdominal wheel and grasp the armrest position with both hands. The abdominal muscles contract forward and repeat 12 to 16 times. Try using abdominal muscles instead of arm muscles.