1. Bend your legs and abdomen.

Lie on your back on the mat and put your calves on the chair so that your hips and knees are at a 90-degree angle. Put your hands on your chest or behind your head, but don't pull your head with your hands. The abdominal muscles contract and pull up the trunk, keeping the lower back (waist) close to the mat, and only letting the shoulder joint leave the mat. Exhale when you exert yourself and inhale when you recover. Move slowly.

Lift your legs in a sitting position

Sitting in a chair, knees slightly bent, feet holding a magazine. Tilt back slightly. Close your abdomen to your chest, knees to your chest, and lift the magazine. Exhale when you exert yourself and inhale when you recover.

turn round

With the help of swivel chairs and desktop circles, it is suitable for office work.

Control abdomen

Bend your elbows and lie prone on the mat, support your body with your forearms and toes, so that your trunk and legs are suspended. Keep your head, neck and waist in a straight line. Breathe evenly for 20 ~ 60 seconds.

5. Fitness ball sitting posture

The simplest exercise method is to sit on the fitness ball while watching TV, because in order to keep balance, the waist and abdomen muscles are always in a tight state to achieve the training purpose.

Torsional sit-ups

Lie on your back on the mat with your legs together and your knees bent at 90 degrees, and put them on the mat. Put your hands on your ears. The external oblique muscles of the abdomen contract, the upper back is lifted off the ground, and the lateral abdomen is squeezed. Exhale when you exert yourself and inhale when you recover.

Lift your hips sideways.

Bend your elbows 90 degrees and lie on your side on the mat, keeping your body in a straight line and your feet apart. Tighten your waist muscles and lift your hips off the ground. And keep it for 20-60 seconds.

Training point

1. Move slowly, focus on the abdominal muscles and experience muscle contraction.

2. Do abdominal exercises 3-5 times a week, choose 2-3 movements each time, and do 15-20 times for each movement. You can rest during the action 1 minute.

3. Train for an hour and a half after a meal or eat after half an hour.

4. The diet is based on the principle of high protein, low fat and low carbohydrate. Only abdominal muscle exercise can't have a charming abdomen, and it must be combined with aerobic exercise.