Leg lifting exercise can effectively exercise the muscles of the lower abdomen. The specific method is as follows: first, prepare a yoga mat, and then lie flat on it. Step two, straighten up, put your arms on your sides and put your legs together. The third step is to lift one of the legs, try to lift the leg to the highest place, keep the upper body still and stick to the yoga mat. Then slowly lower your leg and lift the other leg. This leg lift exercise is very simple. If you keep practicing every day, it will help to form abdominal muscles.

Step 2 sit-ups

Sit-ups are also a common way to practice abdominal muscles. I believe that in physical education class, the PE teacher has taught the standard movements of sit-ups, and now young friends can learn them. Sit-ups are often used for fitness and a good way to practice abdominal muscles. When practicing, young friends need to pay attention to one thing, that is, whether starting or lying down, the main force point should be concentrated on the abdomen, so as to effectively exercise the abdominal muscles.

Step 3 lift your legs vertically

The method of lifting legs vertically is simple. The specific actions are as follows: Step 1, lie flat on the bed or mat. Step two, straighten your legs and arms as much as possible, but your hips and back must be close to the bed or mat. Step 3: when lifting your legs and arms to the highest position, stretch your neck, then keep this action for about 20 seconds, and then slowly put it down. This action can exercise the muscles of the lower abdomen, and the effect is more obvious.

4, flat support

As long as you insist, the time of flat support will be longer and longer. If you can persist for 5-6 minutes, your abdominal muscles should be quite strong. In fact, many parts need to participate in the abdominal muscle exercise supported by the flat plate, tightening the scapula into a plane and tightening the abdomen, buttocks and thighs. Because the elbow support is low, the core load is relatively large, and the load is small when the hand is straight, but the opposite hand is very tired, and it will be very laborious and even trembling when the hand is straight.