Start with the basics
Before you begin to dream of flattening your stomach with a dish washer, it is very important to keep your posture straight.
Your abdominal muscles are very energetic when bending, turning and lifting. If you have a caesarean section or dystocia, you can still do an important exercise to improve your posture and help you flatten your abdomen.
Please follow the instructions of the bodybuilding coach.
Basic movement
1, lie on your back, bend your knees, keep your feet flat and keep a hip breadth distance. Hold your head with both hands, relax your shoulders, keep your pelvis in the middle position, and flatten your abdomen when inhaling.
2. Tighten the abdomen, raise your head, lift your shoulders and exhale. You must keep your back close to the ground. Inhale when you put it down.
Avoid resting during exercise. Do 10 times at first, and then gradually increase to 25 times.
Once you have mastered the basic exercise methods, you can start doing some other exercises.
Start the key action
These two key exercises are very important before you enter the next training level. Remember to tighten your abdomen. If you can't, your fat will cover your abdomen roundly, making your abdomen more prominent.
Waist twisting exercise
This exercise can help you recover your waist. Do 10 times at first, and gradually increase to 30 times. In the future, you can keep your posture longer and make the muscles outside your thighs stronger.
1. Lie flat, with the basic movement posture unchanged. When inhaling, raise your head and shoulders as high as possible; When exhaling, turn around and touch your right knee with your left hand.
2. When returning to the starting position, put your left hand back. Tighten the abdomen when inhaling. Repeat the exercise on the other side and extend your right hand when turning your waist and torso. Keep your back in contact with the ground.
No matter where you stand, you can do sports.
1, standing in the middle of the pelvis-feet are just a little wider than the hip width, knees are relaxed, and the pelvis neither leans back nor leans forward.
2. Tighten the abdomen and imagine sticking the navel into the spine. Keep breathing normally for 5 seconds. Gradually improve your endurance until you can cover your stomach all day. By slowly training your abdominal muscles, your stomach will eventually stop protruding.
upward movement
Use your muscles instead of momentum to lift and lower your body smoothly. Do 10 times at first, and then gradually increase to 20 times.
1, lie flat with your back down, knees bent to your chest, ankles crossed, hands flat on your sides, palms down.
2. Press the abdomen. The spine bends upward and the pelvis moves towards the ribs. Exhale with the abdomen when lifting the buttocks. When you put down your body again, breathe in.
Dual movement
Once again, avoid using momentum, and start slowly by repeating 10-this exercise needs practice!
1, lie flat with back down, legs at an appropriate angle, knees bent and ankles crossed. Tighten your abdomen and inhale.
2, exhale, use the abdomen to raise the head and shoulders to leave the ground, and the pelvis slowly bends toward the ribs. Put it down smoothly and breathe in.
These simple exercises can make you put on jeans again.
Support a movement
This will increase your endurance. You should stick to 10-60 seconds.
1, face down, arms bent, shoulders supported, palms facing the ground.
2. Lift the abdomen and buttocks off the ground and stick to it. Stretch your neck and spine and keep your shoulders and knees in line. In this exercise, there is no movement except breathing.
relax
After all these hard exercises, it is important to do a big stretching exercise to readjust your muscles.
Tips:
Great changes have taken place in your body, so don't expect miracles overnight. Listen carefully to your body's feedback-if you exercise too much and too often, you will be in danger. If you start to feel pain or discomfort, please stop exercising immediately.
Caesarean mothers should avoid doing abdominal waist-turning exercises before passing the physical examination 6 weeks after delivery.