Belly rolling is a kind of abdominal exercise, which is relatively simple to operate. For people whose waist and abdomen are not strong enough and usually lack exercise, they can do it. There are many kinds of belly roll movements, first auxiliary belly roll, then 90-degree belly roll, then reverse belly roll and Sicilian belly roll. Today, we will share the basic four correct methods of belly rolling.

Auxiliary abdominal tumbling

Key points of auxiliary belly roll

Relax your head and grab the feet of the yoga mat with both hands.

Pull up the fitness mat when you roll your stomach. The yoga mat can be replaced with a towel.

The waist is always close to the ground and the hips are slightly raised.

breathe

Inhale when lying on your back, and exhale when abdomen is closed.

Reasonable breathing is the key factor to ensure lasting exercise.

Motor sensation

Relax your neck the whole time.

When rolled up, the abdomen contracts, especially in the upper abdomen.

end

90-degree belly roll

1

general idea

When you get up, press your back against the ground and squeeze your abdominal muscles.

Keep elbows open and sides fixed.

2

breathe

Get up and exhale, fall down and inhale.

Reasonable breathing is the key factor to ensure lasting exercise.

three

Motor sensation

Relax your legs.

When rolled up, the abdomen contracts, especially in the upper abdomen.

end

Reverse abdominal roll

1

general idea

When rolling up your hips, squeeze your hands with your lower back.

When lowering, reduce the pressure on your hands from your lower back.

2

breathe

Get up and exhale, fall down and inhale.

three

Motor sensation

When rolled up, the abdomen contracts, and the lower abdomen is more obvious.

end

The belly of Sicily

1

general idea

Roll up your upper body slowly, and don't lift your body with your arms.

When rolling your abdomen, lift your hands vertically and forcefully.

Press your lower back hard to the ground.

2

breathe

Get up and exhale, fall down and inhale.

three

Motor sensation

When rolled up, the abdomen contracts, especially in the upper abdomen.

end

Support abdominal jump

1

general idea

Reclining on the yoga mat, shoulder-width apart.

Pull back your legs with abdominal strength, gently touch your toes, raise your hips and knees as high as possible, don't bend, and then jump back to your original position immediately.

2

breathe

Jump forward and exhale, inhale backward.

three

Motor sensation

There is a feeling of contraction in the abdomen.