The method of thin waist to practice abdominal muscles, many fitness enthusiasts hope to practice beautiful abdominal muscles, but also need to pay attention to the method of thin waist to practice abdominal muscles. These movements can make you practice your abdominal muscles more efficiently. Let me show you the method of thin waist and abdominal muscles for your reference.

The method of thin waist and abdominal muscles 1 1, bend your knees sideways and lift your legs.

Lie on your side, bend your elbows to support your head, then lift your knees with one leg and lower them. Repeat several times and do it on the other side.

This group of exercises can not only exercise the lateral abdominal muscles, but also strengthen the hip muscles, which is very suitable for men who want to keep fit.

2, hanging leg movement

Use the horizontal bar or parallel bars in the park, hold the horizontal bar with both hands, then lift your knees slightly and repeat. Don't shake your legs or straighten up when you exercise. This exercise is a good exercise to strengthen abdominal muscles.

Step 3 sit-ups

Lie flat on the ground, cross your hands on your chest, and bend your legs slightly, such as sit-ups. Get up and lie down and repeat several times. As for the number of times, it can be decided according to personal physique. People who have poor physical strength or haven't exercised for a long time can use other help, such as hooking their feet with the help of a wardrobe drawer, or asking someone to hold down the instep to get up. In addition, stretching your hands forward or gently putting your head behind your back can help athletes get up easily. Although the effect is not as good as putting your hands across your chest, it is very suitable for beginners with beer bellies to practice.

4. Side abdominal muscle training

Put one hand behind your ear and one hand close to the ground. Do sit-ups in the left and right directions, and repeat several times. When doing this group of movements, the back must be close to the ground, and the hips standing sideways can only be slightly raised, not too far from the ground, otherwise it will easily lead to back injuries.

5. Sit-ups

Cross your feet and do sit-ups. The difficulty is higher than the first group, and the effect is stronger than the first group. This group is an ideal exercise if you want to strengthen the upper abdominal muscles. In addition, you can also use a round stool instead of lifting your legs: take a round stool with a moderate height and put your feet on it, keeping a 90-degree right angle with your body. This can reduce the burden on beginners, but the effect is the same as that of people crossing their legs.

How to practice abdominal muscles with thin waist 2 What are the methods for girls to practice abdominal muscles?

1, diet

What will the flexible and strong abdominal muscles look like if they are covered with fat? Without reasonable nutrition, muscles will not grow, but too much food and unreasonable diet structure will form fat. If you still can't see the abdominal muscles after practicing for more than a year, you should adjust your diet.

2. Frequency

Abdominal muscle exercise should be persistent, and you can't stop suddenly. If you can practice once a day or every other day, it will be effective.

3. Quantity

It's good to do sit-ups every time. If you don't have time, you can also choose 2-4 kinds of exercises that are most effective for you. Do only three groups, 30-50 times each. Each group should be completely exhausted, training time 15-20 minutes.

4. Weight

The greater the weight used by abdominal muscle training, the greater the possibility of irregular movements, and the thicker the waist. So I suggest you use tension and control instead of weight, and use your mind instead of external weight to tighten and stimulate your abdominal muscles.

5, continue to be nervous

When practicing abdominal muscles, keep the abdominal muscles constantly tense in the whole group. Don't let them relax at the beginning or end of the exercise. Each group must be completely exhausted. Don't count the times, keep doing it until you can't contract your abdominal muscles anymore.

6. Exercise abdominal muscles

Lie flat on the ground, put your calves on the bench, and then shrink your shoulders to form an arc in your upper abdomen, as if to roll forward. Don't stretch your head too far when you do the action, because it means that your back will leave the ground, so your hips will begin to share the work that should be done by your abdomen. When descending, let your shoulders slowly return to the ground and never relax your abdominal muscles. Many people like to put their hands behind their heads when doing this exercise. As a result, they just pull their heads forward instead of bending their whole bodies.