First of all, you should realize that the first condition for exercising abdominal muscles is that there should not be too much abdominal fat. Reducing body fat is the key to exercise abdominal muscles, and body fat must be reduced below 10%. Secondly, you should pay attention to your diet and insist on eating less and more meals. Finally, we should gradually adjust the intensity of abdominal muscle movement. Today, Bian Xiao still shares with you the method of exercising abdominal muscles. The following 1 action can burn abdominal fat quickly, and make your exercise road get twice the result with half the effort!
1, lie on your back and touch your feet.
This action helps to exercise small abdominal muscles, large abdominal muscles and gluteal muscles, tighten lines and shape the body.
Warm-up action: the practitioner lies on his back on the ground, with his knees together and straight forward, his upper back close to the ground, his hands over his head, palms up, and adjusting his breathing. Action essentials: Abdominal adduction, mainly focusing on the abdomen, pay attention to the stress point. After the action is ready, the abdomen is stressed, and the upper body is lifted off the ground and stretched upward. Lift your feet up at the same time until your hands touch your toes and return to your supine state. This action is 15-20.
2. Right-angle sit-ups
This action can effectively exercise rectus abdominis, extraabdominal muscles and oblique abdominal muscles, and burn abdominal fat quickly.
Warm-up action: the practitioner lies on his back, his back is close to the ground, his knees are bent, his feet and palms touch the ground, and his hands are naturally placed on both sides above his head, palms facing up, to keep his whole body relaxed. The abdomen is stressed, and the upper body is lifted off the ground and stretched upward to be perpendicular to the ground. Touch your toes, keep your feet still and straighten your spine. After a few seconds, the upper body returns to the ground and insists on doing this action 15-20 times.
3. Lift your legs and put them on your back
This action can effectively tighten the lower muscles of rectus abdominis, tighten the lines and shape the body.
Warm-up action: the practitioner lies on his back, his back is close to the ground, his legs are straight forward together, his knees are bent, his trunk and lower back are close to the ground, his legs are lifted off the ground until they form a 90-degree angle with the ground, his hands are naturally placed at his sides, his palms are down and his whole body is relaxed. The lower abdomen is stressed, the hips are lifted, the waist is off the ground, the legs are extended upwards, and the soles of the feet are facing upwards. After a few seconds, the hips sink and the waist is put back on the ground. Keep doing this action 15-20 times.
Good friends, before exercising abdominal muscles, you must pay attention to the fat around the abdomen, otherwise it will have no effect. Come on! We will continue tomorrow.