Lift your legs.
Lie flat on the bed or mat, with your back close to the bed surface (or ground), hold the head of the bed with both hands to fix the upper body, and lift and put down your legs at the same time, repeatedly.
Pay attention to when doing the action:
1. The body is easy to shake. You can find a partner to resist the upper body to prevent the body from shaking.
2. If you want to exercise the lower abdomen to the maximum extent, you should try to lift your hips at the highest point of each movement to fully mobilize the muscles of the lower abdomen.
3. If you think this action is difficult, you can bend your legs slightly to reduce the difficulty and complete the action.
Lie on your back, lift your legs and pedal.
Lie flat on the bed or mat, with your back close to the bed surface (or ground); At the same time, lift your legs high, let your legs stay in the air, and do the action of pedaling your bike in the air, repeatedly.
Pay attention to when doing the action:
1. You will feel very tired when you do this action for the first time. The amplitude should not be too large and the speed should not be too fast.
2. After you have mastered the movements, you can increase the exercise intensity by straightening your legs every time you "pedal".
sit-up
Lie flat on the ground, put your calves on the bench (or chair, edge of bed, steps), and use the strength of abdominal muscles to make your upper body sit up straight. When recovering, the shoulders slowly fell back to the ground, and the abdominal muscles were always tight.
Pay attention to when doing this action:
1. Don't put your hands behind your head. Because when you are exhausted, you will put your head in your hands, which will damage your neck muscles.
2. The higher the shoulder is from the ground, the straighter the better, but the waist should stick to the ground.
3. Pay attention to the stability of the upper body.
4. Don't kick your feet.
Expansion: quickly exercise abdominal muscles.
aerobic exercise
It's best to know aerobic exercise or swimming, and then jog. Regular exercise and sit-ups will block your abdominal muscles, but what some people want is to block your abdominal muscles, mainly depending on what kind of abdominal muscles you want.
run quickly
Sprint for more than 40 minutes every day. If you have no conditions or don't want to go out, you can run for more than 45 minutes.
push-up
There are still some rules to follow in the development of abdominal muscles, which are universally recognized as push-ups. And you don't need much space and time to practice. Do 20 push-ups before going to bed every day. Because too many people are easy to get bored, it is suggested to bring a headset to play some music or something in the future.
Long-distance running and sprint
It is true that running can make people beautiful. Running can also make your abdominal muscles beautiful, which is another reason In other words, we can take some time to run and exercise our abdominal muscles while breathing fresh air.
pull-up
Doing this action needs to be on the fitness equipment during the day. Many communities have these fitness equipment, uneven bars and so on. These are all very suitable for doing pull-ups. Let's just say that if we can keep a good number of pull-ups, that's really good news.
Maybe you have seen the figure of many basketball players, yes, their abdominal muscles are like that. If you think running on the court will forget you are running, then you really should try this sport.
Effective exercise to exercise abdominal muscles
The combination of sit-ups and aerobic exercise, first of all, for people with a lot of fat, can not rely solely on sit-ups. Do moderate aerobic exercise (running, skipping, swimming, etc.). Ensure that the daily intake of capacity is less than the energy consumed, so as to ensure the consumption of fat, and then assist sit-ups. At this time, it is best to exercise abdominal muscles, which requires gradual and continuous exercise.