Next, the action we introduce to you doesn't need any equipment, just your own weight. Let's have a look.
Action 1: Lie on your back and lift your legs alternately.
Action essentials: We need to lie on our back on a yoga mat or flat ground, then put our palms down at our sides and look straight at the ceiling. Then, our hips will be slightly raised until we leave the ground, our feet will land, and our knees will bend and lift alternately. This action can make our lower abdomen contract when lifting, thus stimulating the target muscle group and getting exercise.
Action 2: the toes gradually move forward.
Action essentials: Lie on your back, put your hands on your sides, bend your knees on both sides, and raise your hips accordingly. At the beginning of the action, the toes gradually move forward. In this process, our knees naturally change from flexion to straightness. This action can not only stimulate our abdomen, but also bring training effect to our whole core muscles.
Action 3: Self-weight hip bridge
Action essentials: put your hands on your sides, bend your legs and touch the ground with your knees and toes. At the beginning of the action, push the hips up with the muscles of our hips. This action is mainly to train our hip muscles, and of course it can also drive the abdominal muscles, which can be used as an auxiliary training for abdominal exercises.
Action 4: Stretch limbs alternately.
Action essentials: Before the action starts, only the back of the head and the back and buttocks touch the ground, and all other parts are off the ground. Then at the beginning of the movement, the left hand is lifted upward, and the right leg is straightened, but it should also be off the ground, maintaining a certain muscle tension, and alternating directions after one exercise.
Action 5: Alternate leg stretching.
Action essentials: It's the same as the last action, except that one hand is missing. This action is more acceptable for beginners. If you can't fully master the above actions, you can start learning from this action.
Action 6: Lift your legs and spread your hands.
Action essentials: lie on your back, lift your legs and bend your knees 90 degrees. At the beginning of the action, raise your hands alternately. This action can stretch our chest muscles, and our abdomen is always in a state of tension during leg lifting, which can also play an exercise role.
Action 7: Side support hips.
Action essentials: This action requires us to hold our body with one hand and akimbo with the other. When the action begins, we will jack up in disorder. This action mainly trains our external oblique muscles and internal oblique muscles. If you want to practice fishing line, this action is also one of your necessary lessons.
The above seven movements are not difficult, they are all in line with our original intention, and we can exercise and train our abdominal muscles without leaving home. Our abdominal muscles are easy to recover, unlike legs, back and chest, which need a buffer period of two or three days. Abdomen can be trained every day. As long as we spend about half an hour training every day and eat healthily, your abdominal muscles will come to you early!