What are the fastest ways to lose weight in the abdomen?
1, twisted abdomen
Lie on the ground with your legs together, with your body straight forward, your arms bent and your hands behind your head. Then bend your right leg properly with your knees, and bend your left leg upward with your knees so that your calves, thighs and thighs are perpendicular to the ground respectively. While lifting the leg, lift the right upper body to the left front, so that the right shoulder is off the ground, the right elbow is as close to the left knee as possible, and the abdomen is compressed. Do it again after changing sides.
Step 2 sit-ups
Put your knees together, lie flat on the ground, fully stretch your back on the ground, bend your elbows, put your hands on your head, and tilt your shoulder blades backwards so that your arms can lean on the ground as much as possible. While exhaling, push your abdomen and lift your upper body. When lifting, the chin is retracted, the arm swings forward slightly, so that the elbow touches the knee and the feet keep on the ground. Then lie down slowly, regain your posture and do it back and forth several times.
Step 3 lift your shoulders
Similarly, you should lie down in the preparation posture of sit-ups, with your knees together, your legs at about 90 degrees, your hands on your head, your shoulders off the ground and your chin closed when you exhale, but don't lift your upper body too much, let alone do it. Try to keep your lower back, including your lower back and hips, and keep your feet off the ground. Use the muscles of your upper abdomen to complete the lifting action.
4. Lift your knees.
Lying on the ground, knees together, left arm bent, left hand holding the back of the head, right arm straight, right shoulder pulled up from the ground by the two forces of right hand stretching forward and abdominal pressure, right hand touching the outside of left knee, arm straight, right abdomen especially compressed, which can strengthen the muscle strength of oblique muscles inside and outside abdomen.
Step 5 stretch the ground
Bend your arms, clench your fists, support the ground 90 degrees with your forearm, straighten your legs backwards, and support your feet on the ground, slightly apart from your fists. Don't sink, keep your posture parallel to the ground, but be careful not to tilt your hips. Maintaining 1 min can strengthen rectus abdominis and transverse abdominis.
Step 6 stretch sideways
Lie on the ground with your whole body on your side, then bend your right elbow, make a fist with your right hand, and straighten your forearm forward to keep your right side off the ground and your feet together. Support your body with the outside of your right foot and forearm, straighten your whole body for 65,438+0 minutes, and do it left and right three times, which can strengthen the upper and lower abdominal muscles and oblique abdominal muscles.
7. Lie on your back and twist your knees
Lie down on your knees, starting from the inner thigh, with your knees and the inner soles of your feet close to each other. Put your hands on your head and open your elbow as far as possible. Lift your shoulders with abdominal strength, keep your back and lower parts, including your back and hips, close to the ground, and swing your knees back and forth from left to right. The weight of your legs puts a load on the internal and external oblique muscles.
8. Bend your knees and lift your legs
Lying on the ground, arms straight, beside you, palms on the ground, knees together, off the ground, legs and thighs, thighs and upper body at 90 degrees. Then the pelvis is rolled up, the thighs are gathered towards the abdomen, almost parallel to the ground, the calves are swinging upwards, and the hips and lower back are also off the ground.
9. Lift your legs and twist your knees.
After lying down, bend your knees and lift your legs so that your calves and thighs are at 90 degrees, and your arms are supported on both sides of your upper body. Twist your knees together to the left upper body, put your thighs close to the upper body, lift your hips and waist, and turn your face to the left. Then, after 90-degree leg lift, twist your knees to the right and face to the right. Repeat this several times to exercise the balance of abdominal muscles.
Abdominal weight loss training
Try simple training at first to let your body know that you are going to start exercising. Be sure to warm up before you do it, and warm up all your muscles so as not to get hurt. Just prepare yoga mats, comfortable sportswear, water and sports shoes. Girls with long hair can also tie their hair first to avoid being disturbed by it.
Kneel on the ground first, open your hands shoulder-width, then open your fingers and put your hands together. Then the toes touch the ground, and the left foot is pressed down first, so that the knee does not have to touch the ground, and then the other foot is changed. Repeat for one minute.
Just starting to do sit-ups for a whole minute may be a bit difficult for us who are not used to sports. So we cut the difficulty of this posture in half, and the upper body doesn't have to sit up completely, so it can be about 30 degrees off the ground, which can also exercise the lower abdomen. This action can also be done for one minute.
Then we lie on the ground, with our feet bent, and touch the ankles of your left and right feet with our left and right hands respectively. After touching, touch your head with your hand. Lift your upper body slightly, about 30 degrees off the ground like you just did sit-ups, and do it for one minute.
Hands are naturally flat on both sides of the body, feet are slightly bent, upper body is not completely flat, and head is about 30 degrees off the ground. Then lift your slightly bent feet, don't put them back on the ground when you put them down, and keep them in the air for one minute.
Finally, we stand up, raise our hands to the waist, and then run in place, making sure that our knees touch our palms and repeat for one minute.