What do you do before you go to bed every night? Playing games and watching TV shows? Brush a circle of friends? Let's practice abdomen together ~ It only takes about 10 minutes before going to bed every day, and you can exercise your abdomen. Keep practicing for a long time, you can lose a small belly and develop a vest line ~ ~ Each movement is practiced in 2 groups for 20 seconds, and the rest between groups is 20 seconds. Let's have a look!
Do two groups, each for 20 seconds, and rest for 20 seconds between groups.
Lie on your back on the bed (or mat), put your hands on your sides naturally, straighten your legs and keep your whole body in a straight line. Inhale, exhale, tighten your abdomen and lift your legs until they are perpendicular to the ground. Inhale, slowly lower, and repeat.
Pay attention to keep your legs as straight as possible. If you can't keep them straight, you can bend your knees slightly. When you put it down, your legs don't touch the ground.
Do two groups, each for 20 seconds, and rest for 20 seconds between groups.
Lie on your back on the bed (or mat), put your hands on your sides naturally, straighten your legs and keep your whole body in a straight line. Exhale and lift your legs perpendicular to the ground. Inhale, slowly lower one leg, and exhale to close the leg. Inhale, then slowly lower the other leg, and exhale. Repeat the action.
Pay attention to slow down your legs, and don't touch the ground with your lowered legs.
Do two groups, each for 20 seconds, and rest for 20 seconds between groups.
Bend your hands and elbows at your sides, leave your whole back off the mat, retract your chin slightly and tighten your abdomen. Lift your legs off the mat, bend your knees 90 degrees, and keep your calves parallel to the ground. Exhale one leg straight down, inhale again, and straighten the other leg down at the same time. Repeat the action as shown in the figure.
Pay attention to breathing evenly and don't hold your breath. Don't touch the ground when your legs are down.
Do two groups, each for 20 seconds, and rest for 20 seconds between groups.
Bend your hands and elbows at your sides, leave your whole back off the mat, retract your chin slightly and tighten your abdomen. Straighten your legs and lift them from the mat. At this time, you have a feeling of tension in your abdomen. Exhale. Open your legs to both sides, inhale and put your legs together. Repeat the action as shown in the figure.
During the exercise, the legs are always lifted off the mat, and there is always tension in the abdomen.
Do two groups, each for 20 seconds, and rest for 20 seconds between groups.
The end plate is supported on the cushion: the elbow joint is directly below the shoulder joint, and the back of the head, upper back, hip and heel are in a straight line. Exhale and twist your hips to one side of your body, inhale and restore, exhale and twist your hips to the other side of your body. Repeat the action.
The whole process should be smooth, breathing should be even, and the abdomen should always be tight.
Do two groups, each for 20 seconds, and rest for 20 seconds between groups.
Hands straight, palms directly below the shoulder joint. The back of the head, upper back, buttocks and heels are in a straight line (the back is slightly arched). One side of the expiratory knee is close to the contralateral elbow joint, and inhalation resumes, while the other side of the expiratory knee is close to the contralateral elbow joint, as shown in the figure.
Your knee doesn't have to touch your elbow, just get close.
Do two groups, each for 20 seconds, and rest for 20 seconds between groups.
The flat plate is supported on the cushion: the elbow joint is directly below the shoulder joint, and the back of the head, upper back, hip and heel are in a straight line. Just keep your posture.
Don't bend over, and don't raise your hips too much. Always keep your abdomen tight.
Just like sticking to a mask every day will make your skin better, sticking to exercise can also make your body better. Come on!