2, roll abdomen: roll abdomen is mainly aimed at rectus abdominis. The basic belly roll action is like this: supine, knees bent, feet flat on the ground; Lift your body like sit-ups, but keep your lower back off the ground; And then recover. A study by GilbertM. Willett, an associate professor at the Medical Center of Las Vegas State University, showed in 2004 that when the abdomen leaves the ground, the abdominal muscles will get twice as much exercise. There are many kinds of deformation of belly roll, such as arm roll, leg roll and leg roll. You can also do it on the fitness ball. If you want to lose weight by exercising the abdominal external oblique muscle, you can try abdominal roll.
3. Waist twisting in canoe: stand up straight, separate your feet, cross your hands and fasten them, exhale, and turn your hands, arms, shoulders and chest to the left, just like rowing a canoe. At the same time, lift your left knee to the right. Then inhale and return to the original position. Then continue to move to the right as before. Alternate left and right, ***20 times.
4, you can play fitness ball: using fitness ball, Bosu hemisphere, fitness belt and going to the gym can increase weight for exercise, but in fact these are not necessary means to tighten the abdomen. You just need to tighten your abdomen at any time! Stand up straight and exhale when you contract your navel. This action can be done at any time, whether it's walking or standing in line at the checkout counter, or chatting with others.