1, supine belly roll

Lie on your back on the fitness mat with your shoulders slightly raised and your feet on the ground. Put your hands behind your ears, spread your arms to your sides, slowly contract your abdominal muscles to the highest point, and then slowly lower them to the initial position.

2. Lie on your back and bend your knees and abdomen.

Lie on your back on the fitness mat, lift your shoulders slightly, straighten your legs together, tilt your toes forward, lift your heels off the ground, put your palms on the ground on both sides of your hips, bend your knees so that your thighs are close to your chest, and then slowly return to your starting position.

It is also a good way to exercise abdominal muscles. As the name implies, the body lies flat, with the hips as the fulcrum, and the upper and lower bodies are tilted at the same time.

Second, exercise the internal and external oblique muscles.

The internal and external oblique muscles of abdomen, commonly known as "mermaid line", refer to two V-shaped lines on both sides of male abdomen near the upper pelvis. Leonardo da Vinci first proposed "mermaid line" as an indicator of "beauty" and "sexiness" in "On Painting".

1, one-sided supine belly roll

Lie on your back on the fitness mat, slightly lift your shoulders, bend your legs about 90 degrees, step on the ground with your feet, put your left leg on your right knee, put your hands behind your ears, spread your arms to both sides, contract your abdominal muscles to make your chest move forward slowly until your right elbow almost touches your left knee, and then slowly lower it to the starting position.

2, bicycle belly roll

Lie on your back, knees bent 90 degrees, thighs perpendicular to the ground, hands on your head. Belly in and move your legs so that your left elbow touches your right knee first, and then your right elbow touches your left knee, alternately.

In addition, other turns and body bends can also play a role in exercising the internal and external oblique muscles of the abdomen. For example, weight plate sitting posture rotation, dumbbell sitting posture torsion rotation, one-arm dumbbell lateral flexion, two-arm dumbbell lateral flexion, barbell bar bending left and right rotation, Roman chair dumbbell lateral flexion, Roman chair lateral flexion, stretcher lateral flexion, instrument lateral rotation, etc.

Third, the exercise of transverse abdominal muscles.

Bridge support:

Support your body with elbow joints and toes, put your forearm on the ground, keep your arm perpendicular to the ground, straighten your head, shoulders, hips and feet, and tuck in your abdomen for about 20 seconds. If the ability permits, you can support it with one arm, and then turn your waist so that your shoulders are perpendicular to the ground. The arms alternate to complete the same action.

Warm reminder:

Try not to rely on arm strength or body inertia when exercising supine abdomen.

When exercising on your back and knees, don't leave the ground when exerting strength, and keep the knee joint bent about 90 degrees when bending your knees.

Don't use your hands when you exercise unilateral supine belly roll.

When the exercise bridge is supported, keep breathing evenly, and keep the head, shoulders, hips and feet in a straight line again to avoid the hips from warping or collapsing.

Practice points:

When exercising waist strength, abdominal muscles should always be tightened, exhale when exerting strength, and inhale when relaxing. Try to slow down the movement as much as possible, and don't rely on physical inertia. At the same time, the intensity of exercise should be gradually increased.