Instead of hiding and trying to cover your stomach,

Why not be confident, generous and beautiful,

The vest line and the lower abdomen are just two States on my way to beauty.

Fasting aerobic 30-day punch plan

Elenifit 30 Minutes Full Standing Abdominal Training

Cost performance:?

Recommended index:

36 minutes 158 kcal

Average heart rate 104, maximum heart rate 13 1.

There are warm-up and stretching, three minutes each, and the actual training is 30 minutes.

Each action lasts 40s+ 10s,

Step all the way, lift your legs, stand in a fancy position and roll your belly, squat less and jump less.

Novice friendly, knee friendly, low strength, very soothing,

Because the intensity of fasting aerobic is not great, it is more suitable for aerobic after abdominal exercise;

Anna 15min High Efficiency Abdominal Muscle+Oblique Abdominal Muscle

19 minutes 8 1 kcal

Cost performance:

Recommended index:

With stretching and no warm-up, the actual training is about 16min.

One * * * three groups of training, each group has a rest for 30s,

Each movement in the group lasted for 30 seconds, without standing on the mat all the time.

The first group is mainly a variety of fancy belly rolls, upper and lower abdomen,

The second group is the side waist and side abdomen fancy board, side abdomen training,

The third group is kneeling posture, left and right waist and abdomen+straight leg side leg lifting, side waist and abdomen training,

On the whole, it focuses on lateral waist and abdomen training, which is highly targeted.

Short-term high efficiency and moderate difficulty, suitable for beginners and advanced;

Madfit Standing 15 Minute Dumbbell abdominal muscle training.

15 minutes 76 kcal

Cost performance:

Recommended index:

No warm-up, no stretching, 40s+20s rest for each movement,

The two groups repeated actions, such as standing leg lift, side leg lift, side belly roll, etc.

Basically, it is a routine standing posture, with low difficulty and weak sense of training.

As a novice in special training, Xiao Bai is friendly, and senior players detour;

Pamela 10 Minute Abdominal Aerobic Exercise

1 1 min 68 kcal

Cost performance:

Recommended index:?

Three songs danced in succession, and the first two songs stood all the way.

Finally, the first abdominal training, all kinds of flat support+belly pad,

The topic is abdominal muscle abuse, but it is suggested that it should be aerobic after burning fat as abdominal muscle strength.

Novice Xiao Bai can rush ~ short-term and efficient, rush!