It's not that we don't work hard enough, but what most people often do. Almost all the so-called exercises to exercise abdominal muscles stimulate the upper abdomen, so we think that our stomach can't be reduced without knowing it, but this is not the case.
Among the abdominal exercises, the most difficult ones are those in the lower abdomen, because they are often related to leg lifting, which makes people mistakenly think that they will exercise leg muscles. In order to avoid the situation that the stomach can't be reduced or even the legs become thicker, many people choose faster and more effective upper abdominal training.
Therefore, we only need to strengthen the exercise of the lower abdomen to achieve the effect of reducing the stomach, because our rectus abdominis is a large part, but it can also be divided into upper and lower parts. Because the upper abdominal muscles are easier to feel, this is also the place where exercise is easy to make mistakes.
Also, we must not be impatient, because of our physiological structure and other reasons, the lower abdomen is indeed easier to accumulate fat, so this can not be fundamentally solved, but as long as we control our diet reasonably and add a certain amount of exercise.
So what's to be brought here is that you can add four special movements for abdominal muscles to your abdominal exercise plan. You can do several groups every day, because the abdomen recovers quickly, so don't worry. Of course, if you are in a state of pain all the time, you need to rest.
Action 1: Lie on your back and lift your legs alternately.
If you want to exercise to the lower abdomen, then leg lifts must be done. This exercise is a good demonstration and relatively simple to complete.
First of all, we can lie on our back on the mat, put our hands on both sides of our hips, and keep our upper abdomen contracted while raising our heads, which can stimulate the lower abdomen and also play a certain role in exercising the upper abdomen. After stability, we can alternately lift our legs up to the thigh perpendicular to the ground and then put them down, and don't touch the ground when we put them down to the lowest point. The time to complete 30 seconds is a group.
Action 2: Lie on your back and lift your legs.
On the basis of the last movement, you can lift your legs and lower them at the same time, which can also play a good role in exercising your lower abdomen.
First of all, in the preparation state, we need to lie flat, put our hands on the palms on both sides of our hips, and don't need to look up. Because you need to lift your legs at the same time when you finish, you need to straighten your legs and put them together. If the flexibility is not good, you can bend it properly. When we put it down, our feet didn't touch the ground, and it was also a group of 30 seconds.
Action 3: Lie prone and retract your legs.
Of course, exercising the lower abdomen is not just supine exercise. We can also do it in a prone position, so this action is a good demonstration. First of all, we need to make a posture to support the body, let our legs support the body vertically on the ground, retract one leg when the back stops, then swing in the direction of the other leg, and then exchange for 30 seconds.
Action 4: Jump on your stomach
Then the last one is the closing action. Take all your strength to move, quickly open and close your legs alternately, and lie prone for 30 seconds.