The practice group introduced here must conform to the principle of "Degasqui posture breathing". So the rectus abdominis will never get shorter, or the distance between pelvis and shoulder will never get shorter.

This can avoid increasing the abdominal pressure, and the internal organs will not be pressed down, resulting in excessive compression of the intervertebral disc, and can also protect the perineum and spine from damage. Remember, always follow the principle of stretching: exhale when you exert yourself, cooperate with the contraction of perineum, and pull up the strength.

Abdominal muscle exercise error:

1. Lift your head and shoulders.

2. Stretch your elbows forward and pull your head with your hands. These actions will make the abdomen protrude, not inward, and push the internal organs down, which is not good for the perineum. And it will cause neck compression.

Correct exercise of abdominal muscles;

1. Push your head back hard and push your hands forward.

2. Push your elbow back.

3. close your chin when exhaling.

4. Keep the abdomen tightened and the back extended to the shoulder and neck (Figure 1). If you want to strengthen the exercise effect, you can straighten one leg and lift it with your toes inward, and be careful not to bulge your abdomen.

5. Exhale while contracting the perineum.

6. Swing the raised leg from side to side, slowly put it down, and keep the abdomen contracted.

Eliminate abdominal fat

In the next series of exercises, you must lie on your back, with your calves on the chair surface and your hips as close as possible to the chair. Please don't forget to cooperate with breathing. This series of movements can exercise rectus abdominis, transverse abdominis and oblique abdominis, as well as adductor thigh muscles, and strengthen blood circulation in buttocks.

Stretch on your back

1. Lie on your back with one foot on the chair surface and one hand under your head.

2. Keep the other leg as close to the abdomen as possible.

3. Place the forearm of the same hand inside the knee of this foot (Figure 1).

4. While exhaling, keep the posture of the thigh, push the knees outward with both hands, and use the abdominal muscles and adductor muscles of the thigh to resist the thrust. (This set of movements can exercise the transverse abdominal muscles and oblique abdominal muscles, as well as the adductor muscles of the thighs and the muscles behind and below the arms. )

Strengthen action

1. Take the same posture, this time putting one forearm outside the other knee (Figure 2).

2. When exhaling, forearms and thighs are pushing each other. This can exercise the adductor muscles of the thigh and strengthen the blood circulation of the buttocks. )

Supine, stretching advanced movements

1. Lie on your back, with one foot on the chair surface and the other leg pulled as far as possible to your abdomen.

2. Cross your fingers and tuck your knees.

3. While exhaling, push your knees forward, don't move your knees, your thighs are still close to your abdomen, and your whole body posture can't be changed. (This set of movements should exercise the "isometric contraction" of rectus abdominis, transverse abdominis and oblique abdominis, that is, the muscle length remains the same, neither shortening nor stretching. )

The article is taken from Sancai Culture Publishing House, Fitness, a chair is enough! Stretching, exercising and shaping are as simple as that! 》