What is the way to exercise your abdomen every day? In fact, some very simple exercises can achieve the effect of exercising the abdomen, but it is important to keep exercising the abdomen so that these abdominal exercises can achieve effective exercise. So what is the way of daily abdominal exercise?

What is the way of daily abdominal exercise? 1 Exercise for 5 minutes every day to easily build a flat belly.

How to save effort and effectively eliminate small fresh meat on the stomach? Fitness experts have designed a five-minute waist fat-reducing exercise for you, abandoning the simple "sit-ups" in the past, because sit-ups can strengthen abdominal muscles, but they can't flatten the abdomen. The only way to flatten the abdomen is static compression or muscle internal pull.

1 Roll your belly and clap your hands

Lie on your back with your legs bent 90 degrees off the ground, your thighs perpendicular to the ground, keep your waist still and your back off the ground. Tighten the upper abdominal muscles, straighten your arms on both sides of your legs, swing up and down rhythmically, and do flapping movements. 30 times as a group.

Note: relax the neck, back and waist off the ground. Straightening your legs when doing the action can improve the difficulty.

2 yoga shells

Lie on your back and lift your upper body, hold your left knee with your hands, move your legs closer to your body, find your knee with your nose, lift your right leg off the ground, and keep your posture 10 second, keep your upper body still, keep your left leg straight, hold your right knee with your hands, and repeat the action for 10 second; Repeat 10 times as a group.

Caution: Don't hold your breath. The action of squeezing the abdomen is very helpful to eliminate flatulence in the abdomen, and it can also massage the internal organs.

3 cobra pose

Lie prone, legs slightly apart, hands directly below shoulders, elbows sideways, chest out, upper body slowly pushed to the maximum, arms slightly flexed, abdominal muscles fully stretched and elongated. Hold 10 second, bend your arms slowly and controlled, and relax your body.

Note: Do what you can according to your own flexibility.

1 foundation leg lifting

Lie on your back, put your hands under your hips and raise your legs by about 90 degrees. Keep your waist and abdomen stable, slowly put down your legs and make a 45-degree angle with the ground, and slowly lift them once. A group 10 15 times.

It should be noted that the waist should be kept as still as possible during the whole exercise.

2 ship types

Sit on the ground, put your legs together, lift at 45 from the ground, raise your hands horizontally in front of you, and put them on your legs after 20 seconds. One group 10 times.

It should be noted that the process of leg lifting should be slow, so that the muscles of the lower abdomen can be exercised more deeply.

3 air bikes

Lie on your back, keep your arms at your sides, keep your waist and abdomen stable, and lift your legs to do bicycle pedaling in the air. Complete a group with 15 times in the forward direction and 15 times in the reverse direction.

Note: control the speed, the slower the action, the greater the challenge. Try to draw the biggest circle with your feet.

What is the way of daily abdominal exercise? What are the benefits of abdominal exercise? Abdominal exercise methods.

What are the benefits of abdominal exercise?

Insisting on abdominal exercise can also reduce fat and lose weight. Not only female friends, but also men can do more abdominal exercises!

Of course, you can lose weight by dieting, but you lose more muscle than fat. Strength training can prevent you from losing muscles while becoming slim, and aerobic exercise is the most effective way to burn calories.

Create a perfect abdominal figure. Nowadays, the abdomen is no longer just a patent for men, and many women have joined the ranks of abdominal exercises. Abdomen can make women full of sexy temptation.

Want a perfect abdomen can't be achieved overnight, it needs our persistence every day. By doing all kinds of exercises that can exercise muscles to exercise the abdomen, the pain caused by fatigue is beyond the tolerance of ordinary people. If you persist in it for a long time, you will enhance your willpower while having a charming figure.

Beneficial to physiological function. When the abdomen contracts, it can increase the intra-abdominal pressure, squeeze the intra-abdominal organs, and complete various physiological functions, such as coughing, exhaling, abdominal venous blood reflux, etc.

Abdominal exercise

1. Plate bracket

(1) Take a prone position, with the back elbow bent and supported on the ground, the shoulder elbow perpendicular to the ground, the toes on the ground, the body off the ground, the trunk straight, and the head, shoulders, hips and ankles kept at the same level.

(2) Next, tighten the abdominal muscles, tighten the pelvic floor muscles, and lengthen the spine. The hip joint should not droop or tilt to both sides. Keep your eyes on the ground, keep breathing evenly, don't hold your breath, and it is better to cooperate with abdominal breathing. Beginners can keep it for about 30 seconds.

Note: the most important thing to do flat support is the standard of movement, otherwise it will not only affect the fitness effect, but also damage the cervical or lumbar spine. Therefore, it is recommended to put a mirror next to you when doing flat support or find someone to supervise whether your movements are standard.

Step 2 roll your belly with a fitness ball

(1) Sit on the fitness ball, slowly move your feet forward and lean on it until you feel comfortable. Keep your feet shoulder-width apart and put your hands on your head.

(2) Start curling, keep the sternum facing the navel, keep the chin pointing to the chest, avoid head stiffness, contract the abdominal muscles at the top, then gently put down the trunk, round the back to a certain extent, and gently touch the scapula on the fitness ball. Repeat like this.

3. Load-bearing abdominal roller

(1) Hold the dumbbell with both hands and lie flat on the stool. Hold the dumbbell tightly and put it near your chest. Put your feet behind the roller mat of the stool and lie flat.

(2) When the abdomen is forcibly tightened, slowly prop up the upper body, pay attention to keeping the neck and hips still, and try to raise the body as high as possible. Also, when rolling the abdomen, don't leave the lower back of the chair, and keep the abdominal muscles tight during practice.