Method of exercising abdominal muscles
1, try cycling in the air.
Air cycling is a powerful action aimed at eliminating waist fat, which can be easily incorporated into most sports links. This exercise requires you to move quickly from left to right, so that you can exercise waist fat and exert strength on twill muscles.
Lie on your back on the hard ground with your feet in the air. You can support your hands, bend your elbows, and put your hands under your lower back, so that your feet are completely off the ground and you can ride a bike with your feet suspended.
Step 2 roll on the ball
This action requires a fitness ball, and prone posture is particularly effective for thin belly. Your muscles must strive to keep balance, which is the focus of this exercise. Lying on the fitness ball. Roll the ball left and right, move your body and keep your balance on the ball so as not to fall off.
Use hula hoop
This is an interesting exercise, which can really exercise annoying waist fat. You can buy hula hoops in most fitness equipment stores. Play some music, twist your ass and control the hula hoop to move up and down around your waist. After a while, you can really feel the oblique muscles start to exert their strength, which means that you start to exert your strength on the muscles below the waist fat.
4. Try to do sit-ups with sloping plate rotation.
Oblique sit-ups are more intense than ordinary sit-ups, because you have to slowly lower your body and then lift your body, defying gravity. Just do a set of ordinary sit-ups, but you can twist your body alternately when you leave the ground and turn to the other side alternately when you lower your body to the starting position.
5. Lie on your back with your legs crossed.
This group of movements is based on sit-ups and a leg contraction movement, and its movement part is mainly the lower part of rectus abdominis. This action is suitable for doing on the flat ground. You can hold your head gently with your arms, but don't use force to avoid putting pressure on your neck. The point of this action is that when you get up, your feet are put away in the direction of your body, and your arms can also be crossed on your chest. Repeat this for 15-20 times, and do 3 groups, each with an interval of 2 minutes, and determine the training intensity according to your own situation.
6, flat support
This group of movements mainly exercises transverse abdominis, which is a very effective way to exercise abdominal muscles. Simple action, less environmental constraints. You can do this action as long as there is flat ground and boards. The body posture is similar to push-ups, with arms and toes touching the ground. The supporting arm should be as wide as the shoulder, keeping the head and back in line. Stick to 5- 10 minutes, depending on your own situation.
7. Push-ups
This is also a very common way to exercise abdominal muscles, including rectus abdominis, medial/lateral oblique muscles and so on. Not only can you exercise your abdominal muscles, but also your chest muscles and biceps brachii. Push-ups have developed a variety of practices, such as one-handed push-ups, clap push-ups and so on. Of course, it takes a lot of practice. Beginners try not to hurt themselves. Repeat 15-20, and do 3 groups, each with an interval of 2 minutes. It is suggested to use the grading and increasing method for exercise.