If you do these 9 movements well, you can have a flat abdomen. Everyone wants to have a beautiful figure. Losing weight has become a woman's lifelong mission. The abdomen is in the center of the body, which is particularly eye-catching. The following is the sharing of doing these 9 actions with a flat belly.

You can have a flat belly by doing these 9 movements. You must remember to warm up before exercise. Practice each of the following actions for 50 seconds. Remember to change sides. If time or physical strength is limited, you can complete these 9 actions at one time. I suggest you practice 1 every day and continue gradually.

Action 1- Hip training//Donkey kick

Step 1 First of all, take a four-legged kneeling posture, with the spine straight, the lower abdomen straight, and the body in a straight line from the shoulders to the buttocks.

Step2 Inhale and start to lift the buttocks, keep the back flat, clamp the gluteal muscles, and try to lift the right foot backwards, so that the thighs and calves are about 90 degrees. Stay in the air for a while, exhale, then put down your legs and return to your knees.

Step3 If possible, hang your right leg after 30 seconds, keep your hips up, gently lift it for 20 seconds, and remember to change your feet for practice.

Tip: Keep your shoulders down and away from your ears when doing movements. Take your time when practicing, remember to tuck in your abdomen and tighten your core muscles.

Action 2-Advanced Kneeling/Leg Lift Training//Leg Lift Center

Step 1 Also, start with a four-legged kneeling posture, inhale and start to lift your hips, and slowly straighten your feet back.

Step2 inhale and exhale, inhale and exhale high, exhale for a group of 50 seconds, remember to change feet.

Action 3- Advanced/Kneeling Side Leg Lift Training/Leg Lift Outer Corner

Step 1 After returning to the four-legged kneeling position, the left forearm is parallel to the main pipe to support the floor, and the right foot is straight at a 45-degree angle with the ground. Inhale and lift your right leg slowly, exhale slowly, inhale high, exhale slowly, slowly.

Step2 After about 30 seconds, lift your right leg and keep it in the air, and keep it 45 degrees outward to do knee bending and leg lifting exercises. At this time, you will feel sore muscles. A group of 50 seconds, remember to change your feet.

Action 4- Superman/Arms/Legs Lift the outstretched legs.

Step 1 Return to the four-legged kneeling position, with hands shoulder-width, wrists directly below shoulders, fingers spread out, and feet hip-width. The knee is directly below the thigh bone.

Tips The body is as stable as a table, the spine keeps stretching, no arching, no round back, the shoulder blades keep stable, and the line of sight looks at the front of your mat.

When you are ready, inhale and straighten your right foot. When exhaling, lift your feet upward, stabilize your core, tighten your abdomen, stretch your thoracic spine, and move your left hand forward.

Tips Keep your lower back level, don't let your body fall off, and don't lift your hips too high.

Step3 is stable when inhaling, and the right foot is lifted with the left hand when exhaling. A group of 50 seconds, remember to change sides to practice.

Tips Relax when inhaling, keep steady and upward when exhaling, and then return to kneeling position on all fours and relax your hands and feet.

Action 5- Superman Transforms/Arms/Legs 90 "

Step 1 adopt a four-legged kneeling posture, with the right foot extending backward and the body stable. Exhale your feet up, your left hand forward, and do a superman pose. When inhaling, lengthen the spine and keep the abdomen tight.

When exhaling in the second step, the right knee touches the left elbow. Crunch, a group of 50 seconds, remember to practice on the other side.

Tips Keep your body stable, tuck in your abdomen, stretch when inhaling, and return to a baby-like rest after you finish.

Action 6- change of the belly-//creak the toe point outside corner

Step 1 Come to the top of the yoga mat, put your body center of gravity in the middle, put your hands on your sides gently, tuck your hips, straighten your back and bend your knees.

Step2 when inhaling and exhaling, your feet are slightly raised, which is the same height as your chest.

Step3 spread your legs outward, then heel down and keep your legs together for 50 seconds.

Action 7- The belly roll changes II// Tighten the left leg and tap.

Step 1 In the same sitting position, put your body center of gravity in the middle, gently put your hands on your sides, tuck in your abdomen, hold your hips, straighten your back and bend your knees. When inhaling and exhaling, your feet are slightly raised, as high as your chest.

Step2 first lift your right leg in the air, open your left leg outward, and then return to the middle position. Practice for 50 seconds in a group, remember to change sides.

Action 8- Leg Lift and Abdominal Roll//Sit-ups

Step 1 Lie flat with hips and knees bent 90 degrees.

Step2 slowly lift your upper body, leave your shoulders off the ground and put your hands behind your head.

Action 9- Reverse Abdominal Roll//Reverse Sit-ups

Step 1 Lie flat, with the whole back and shoulders touching the ground, palms down on the sides of your body or on the back of your head, legs together and slightly off the ground.

Step2 Inhale, slowly lift your knees with the core strength of the lower abdomen, the thighs are perpendicular to the floor, and the thighs and calves are about 75 degrees.

Step3 Exhale, slowly put down your feet, keep your toes close to the ground, and then lift your feet with the strength of your abdomen when inhaling.

Tips keep the upper body stable, don't shake the lower body from side to side, stabilize the rhythm, and control the movements with the lower abdomen!

Remember to stretch after the whole training!

Do these 9 actions well and have a flat abdomen. 2 How to do flat belly yoga?

1, full locust type

Lie on your stomach with your legs at 90 degrees, and the pillow is sandwiched between your legs. When inhaling, lift the upper body and legs off the ground as much as possible and keep breathing for 4 times. Decreased exhalation. Leg-clamping pillow can promote the consumption of fat in the inner thigh, increase the contraction force of the back, increase the comfort after relaxation and improve the quality of sleep.

2. cobra pose

Lie on your stomach with your hands under your shoulders and your legs together.

Inhale, slowly straighten your arms and stretch the whole front of your body upward. Keep your eyes up, keep your pubic bone on the ground, and extend your feet back. Keep this posture and breathe normally for 6~8 times. Every time I do this, I hear the vertebrae above the coccyx being stretched. It feels good to stretch all over. )

Exhale, slowly bend your arms, let your waist, chest and neck return to the ground in turn, and restore your prone position. This position can be repeated 3~5 times.

3. Ship type

Lie on your back with your pillow on your calf. Inhale, raise your upper body and legs, and keep breathing for 4 times. Restore when exhaling (if you feel tired, you can hold the edge of the pillow with both hands). With the help of the weight of the pillow, it can strengthen the contraction of abdominal muscles, reduce fat, stimulate nerves, calm nerves and improve the quality of sleep.

4. Inverted type

Lie on your back, pillow under your hips, and stick your legs upright against the wall for 2-5 minutes. It can eliminate leg edema, allow blood to fully return to the upper body, treat and prevent varicose veins, and soon feel sleepy.

Step 5: Up-leg style

Lie on your back and put the pillow between your calves. Inhale, lift your legs up 45 degrees and keep breathing for 4 times. Decreased exhalation. Can improve the condition of the small belly. Strengthen the strength of the spine and help sleep.

6. Matt Sinde lassana

Sit on the ground with your legs straight forward and your back straight. Bend your left leg, put it outside your right leg, and bend your right leg to the left. Put your left hand on the ground behind your body and lock your left knee with your right elbow. Exhale, turn your body to the left as far as possible and twist your spine. Turn to the limit and hold this position for a few seconds. Inhale, turn your body back to its original position and retract your left leg. Then do it in the opposite direction.

Do these 9 actions well and have a flat abdomen. 3. Seven rules for shaping a flat belly.

1, just doing sit-ups is not enough.

Although sit-ups are a common way of fitness, they mainly exercise abdominal muscles, and it is impossible to reduce abdominal fat only by sit-ups. Therefore, if you want to lose excess fat, you must combine other aerobic exercises with a large amount of exercise, such as skipping rope, jogging, cycling, etc., for not less than 30 minutes each time, preferably 3-4 times a week. These exercises can improve the body's metabolism and consume more calories, thus reducing fat.

2. It is more effective to change the way of exercise.

Even if you master a good fitness method, you still need to change your exercise pattern every few weeks, because the longer you practice a fitness plan, the more your body will adapt to it. The end result is: less and less physical energy is consumed and less and less calories are consumed. Studies have shown that muscles can adapt to at least 4-5 kinds of sports.

Avoiding muscle "handling business" doesn't mean looking for new exercise methods. It is enough to add some tips to daily exercise. For example, when practicing sit-ups, put your palms next to your ears instead of extending your arms forward, or practice on the floor instead of lying on an inclined bench.

3. Greedy alcoholic drinks in Britain

Any alcoholic beverage will increase your waistline. 10g alcohol has the same calories as 1g butter (about 7 kcal). Therefore, like other foods rich in calories, alcohol can also make people fat.

In addition, there is evidence that; Compared with other types of alcoholic beverages, beer can make fat accumulate around the abdomen. Among the people who drink more than 6 times a week, beer drinkers have the largest waist-hip ratio, followed by liquor drinkers. On the contrary, anyone who drinks moderate amounts of wine has a slim waist.

4. Fully grasp the "three-plane motion method"

We need to make some changes in sit-ups so that abdominal muscles can be exercised from all angles. This is the so-called "three-sided exercise method". When bending forward, you can exercise your abdominal muscles from the sagittal plane; When contracting to the body side, the abdominal muscles are mainly practiced from the forehead; When twisting the body and bending upwards, exercise the abdominal muscles mainly from the cross section.

The sit-ups we usually do are just one of the basic movements, which is why you have been working tirelessly and only got 1/3. Therefore, only by combining these three levels of exercise will your abdominal muscles become more and more stylish.

Running is a good abdominal exercise.

Generally speaking, 80% of the time when running, the weight mainly falls on one of them. In order to keep the balance of the body, not only the abdominal muscles should be kept tight, but also the trunk (accounting for 2/3 of the total body weight) should be kept straight during exercise.

In addition, running consumes a lot of calories, which is generally between 490- 1 103 calories per hour according to different running speeds.

There are often some minor problems in running practice, and the most common problems occur in iliopsoas muscle and erector spinae. If we don't take measures to stretch these muscles, it will lead to body imbalance, which is called excessive pelvic forward tilt, which is more common in women. When this happens, women's hips and waist tighten, making the lumbar spine protrude into a "C" shape and the abdomen look very bloated. The best solution is to stretch these parts for at least 5 minutes after each run.

Relaxation exercise of iliopsoas muscle: stand with your feet apart, with your left foot in front and your right foot behind, with a distance of about 2 feet, and gently swing your waist and hips back and forth. After that, the left and right feet exchange positions and repeat the above actions.

Waist relaxation exercise: lie on your back, straighten your legs, put your arms on your sides, bend your right knee, land your feet, put your left hand on your right knee, turn right, and press your left hand down on your right knee as much as possible, and keep this position for about 30 seconds. Then repeat the above action with the other leg.

6. Eliminate the waistline growth brought by age.

After the age of 30, people's metabolism declines, so although they consume the same amount of calories, they consume less and less calories. For men, after the excess heat is converted into fat, most of it is deposited in the abdomen, while women stay in the buttocks and thighs. After the age of 35, due to the fluctuation of estrogen and progesterone secretion, the body will change the position of storing fat, that is, most of the fat will also transfer to the abdomen.

Both men and women should eat less and exercise more to cope with the swelling of the waist and abdomen caused by age. That is to say, after the age of 30, you should consume 200 kilocalories less from your diet or 250 kilocalories more through exercise every day to keep the calorie consumption in balance.

In addition, there is another factor related to the age of the neck: after the age of 25, if you don't do strength training, your muscles will decrease by half a catty every year. We know that muscle can burn more calories than fat. If you lose half a pound of muscle, you will consume 7,200 kilocalories less every year, which is equivalent to gaining at least 2 kilograms every year.

The study found that all the exercisers who engaged in strength training combined with aerobic exercise for 6 months reduced their abdominal fat by 12%. Therefore, the best way to stay strong and slim is to do strength exercises 2-3 times a week for at least 20 minutes each time.

7. Deal with puffiness in premenstrual period

Before menstruation comes 1 week, the body begins to produce a large amount of progesterone, which urges the body to store water in order to prepare for the birth of the fetus. This is why most of the water is concentrated around the waist and abdomen. Once the body finds that it is not pregnant, the menstrual period begins, the progesterone level also drops, and excess water is discharged from the urine.

Research shows that this change in women's body will have a negative impact on their mood and body shape. In order to eliminate this bad influence, we should eat more healthy foods, such as wheat germ, beans, fish, bananas and poultry. When engaged in sports, it is best to practice some moderate sports, such as yoga, qigong, walking and so on.