Primary training program
Small bellies: I hope this series can make the "beer belly" disappear gradually, and don't let my female colleagues call me "pig"! "
1, horizontal bridge
Posture: supine, legs straight, supported by one elbow, keeping an included angle of 90 degrees, so that the elbow support point is in the same plane with the body.
Action essentials: Use the elbows and ankles on the same side as the support points, raise the thighs as high as possible, be careful not to shake, hold for 5 seconds, and then slowly return to the starting position.
Step 2 lie on your back and turn over alternately
Starting posture: supine, knees bent, feet flat, lower back close to the floor, hands on ears.
Action essentials: Turn around during sit-ups, abdomen in, elbow close to knee side, contract and hold for 5 seconds. Then slowly return to the starting position, and then do the opposite action, alternating left and right.
Bend your knees and do sit-ups.
Starting posture: bend your knees, put your feet flat, press your back against the floor, and put your hands on your ears.
Action essentials: abdomen, upper back, hold for 5 seconds.
Intermediate training program
You have tasted the benefits of regular abdominal exercise, and you can buy some related fitness equipment to help you move towards a more perfect state.
1. Fitness ball abdomen
Starting posture: Start with push-ups, legs together, and tibia on the fitness ball.
Action essentials: Keep the head, back, buttocks and feet in a straight line, slowly tuck in the abdomen, bend your knees, and keep your knees close to your chest for 5 seconds. Then stretch your feet backwards and try to straighten your back during the process.
2. Load-bearing sit-ups with fitness balls
Starting posture: Sit with your feet flat on the fitness ball, slowly slide the fitness ball forward and lean back until your hips are suspended. Lower the upper back as much as possible to stretch the abdominal muscles to the maximum extent.
Action essentials: abdomen, lift the upper back, shoulder as close as possible to the thigh, contract at the apex, and then slowly return to the starting position. If your abdominal muscles are strong, you can also lift a barbell to increase the intensity of your movements.
3. Static supine support
Starting posture: elbow, hip and toe support, palm down.
Action essentials: Tighten your body, keep your head, back, hips and feet in a straight line, keep your abdomen tense for 70 ~ 120 seconds, and then slowly relax.
Advanced training program
Have your friends begun to envy your beautiful abdominal muscles? The following more difficult moves can give you more help.
1. Supine leg lifts
Starting posture: lie on your back on the fitness ball, bend your knees and put your legs together.
Action essentials: slowly lift your knees, turn around at the same time, squeeze your abdominal muscles and do contractions. Then return to the starting position and alternate left and right.
Step 2: Invert the V word
Starting posture: Start with push-ups, put your legs together, put your calf and tibia on the fitness ball, and keep your back and legs straight.
Action essentials: contract the abdominal muscles, move your feet as far as possible to the chest, keep your back and legs straight, and your body is inverted V-shaped. Stay at the highest point for a few seconds, contract, and then slowly return to the starting position.
3. Weight-bearing sit-ups
Starting posture: Sit on the fitness ball with your feet flat. The fitness ball slowly slides forward and leans back until your hips are suspended. Hold a barbell in both hands and stretch back as far as possible, lower your upper back as much as possible and stretch your abdominal muscles to the maximum.
Action essentials: Abdomen in and then lift the upper back, put the barbell piece above the head, contract at the highest point, and slowly return to the starting position. You can also practice empty-handed first and gradually increase.
Kneel down and stretch
Starting posture: Legs together, kneeling in front of the fitness ball, hands straight, fingertips facing each other.
Action essentials: slowly push the fitness ball to the farthest place, so that the body can be fully stretched, but pay attention to tightening the back, buttocks and thighs, so that the knees are in a straight line. Be careful not to bend over to butt joint, so as not to borrow it to affect the effect.