65438+ land on the back, keep the lower limbs stable, maximize the inward contraction force of rectus abdominis, then put down your arm and return to the original position to relax rectus abdominis. Pay attention to moving slowly throughout the process.
2. Lie on your back on the carpet with your knees bent so that the included angle between your thighs and calves is 90 degrees. Keep your back and spine neutral, put your legs together on the ground and land your feet. During exercise, the rectus abdominis contracts inward, and your upper body moves forward, so that your hips can't leave the ground. When the upper body is vertical to the ground, keep the action posture 1 s, then relax the rectus abdominis, and the upper body slowly descends into the initial posture.
3. Kneel on the carpet, keep your hips away from your legs, keep your body straight, and keep your legs perpendicular to your hips. Hold the handle of the instrument with both hands, and the rectus abdominis will contract inward during exercise. Hold the handle with both hands and touch your knees with your head at the same time. After touching the knee, keep moving 1 sec, and keep the lower limbs stable. Then return to the original position and repeat the action.
4. Lie on your back on the carpet, straighten your legs and put your feet together, put your arms on your sides naturally, palm down, and keep your back close to the ground. During exercise, the rectus abdominis contracts inward, the legs move upward, the buttocks are raised, and the upper body remains stable. When your legs are perpendicular to the ground, stay for 1 second, then slowly lower your legs to the initial position, and the first action is completed.
5. The body is supported vertically on the Roman chair, with arms bent and forearms supported on the cushions on both sides of the chair to keep the body stable. Forearms and arms form a 90-degree angle. During exercise, the rectus abdominis contracts inward, so that the legs are lifted upward under the action of force, the upper body is kept straight and stable, and the back spine is in a neutral position. When the legs are parallel to the ground, keep the action 1 sec, then slowly lower the legs and repeat the action.
This training method will directly stimulate the rectus abdominis to contract inward during exercise, and at the same time give a good stimulation to the abdominal muscles and gradually increase muscle strength, which is very helpful for your protruding abdomen.