Aerobic exercise helps to lose weight? I believe many people want to know this question. To stay slim, besides eating correctly, exercise is also essential. What aerobic exercise can abdomen? Let's take a look at the knowledge that aerobic exercise can help you abdomen. I hope it will be useful to you!

Aerobics helps you abdomen 1 arch back exercise.

1, ready posture: kneeling, head up, back straight.

2, action: arch back, bend over, contract abdominal muscles, maintain posture for 5 seconds, restore. Do it eight times. Exhale through the mouth when contracting abdominal muscles and inhale through the nose when recovering.

Lateral bending movement of the body

1, ready posture: sit cross-legged and put your hands on the ground beside your body.

2. Action: the left hand slides out to the left, the upper body bends to the left, the right arm is raised, and then swings to the left, repeatedly bending to the left four times, and restoring. Do it four times on the right. Repeat it twice. When bending sideways, keep your hips still and move slowly and rhythmically.

row

1, preparation posture: sitting posture, legs bent apart, arms raised horizontally in front, palms down.

2. Action: stretch your hands forward, bend your upper body forward, and stretch your head between your knees to restore. Do it every 6 seconds 1 time and repeat it 24 times. Abdomen in when the back is straight, exhale when the upper body leans forward, and inhale when it is straight.

Leg movement

Lie on your back, with your left arm extended backward and flat, your left leg straight, your right leg bent and propped up, and your right arm flat on your side. Keep your back close to the ground, lift your left arm forward and your left leg backward, and try to make them touch each other. Repeat 12 times, and then change the right arm and right leg 12 times. The key is to tuck in your abdomen and keep your back straight.

Torsional motion

Sitting posture, arms droop naturally, left leg bends to the right, right leg bends and lifts, and feet are placed outside the left thigh. Twist your upper body to the right, keep up with your left hand and right foot, put your right hand on the floor behind you, and look at your right shoulder. Hold this position for 20 seconds. Change direction and do the same thing. Repeat twice each. When you turn around, close your abdomen and take a deep breath.

Abdominal contraction exercise

Lie on your back, legs apart, waist off the ground, arms flat at your sides. Tighten the abdominal muscles, make the spine close to the ground, keep the posture for 6 seconds, and then relax and recover. Repeat 12 times. Exhale when the abdomen is closed, and inhale when you relax.

Standing exercise

1, preparation posture: supine, back to the ground, legs bent apart, arms flat on the side.

2, action: abdominal muscles, slowly stand up the waist, until only the shoulders touch the ground. Keep your back straight for 4 seconds. Then slowly lower your waist and recover. Repeat 12 times.

orbiting

Lie on your back, bend your right leg, put your right foot on your left thigh, put your arms flat on your sides, and palm down. Swing your right knee to the left as far as possible and repeat it 8 times. Then, put your left foot on your right thigh, and swing your left knee as far as possible to the right. Repeat 8 times. Everyone does it twice. When swinging your legs, keep your shoulders still and your hands in the same position.

Aerobic exercise helps your belly 2 Abdominal aerobic exercise:

1, lunge leg press action

Objectives: Abdominal muscles, triceps, buttocks and quadriceps.

Stand with your feet open, hip width apart. Knees are slightly bent, elbows and hips are bent at 90 degrees.

The right foot lunges forward, and the upper body and arms turn to the right. Restore the upper body upright posture, and then lunge forward with your left foot.

Do left and right feet 16 times.

2, jumping action

Target: Abdominal muscles, buttocks and legs.

Stand with your feet open, hip width apart. Knees slightly bent, hands akimbo. Step forward with your right foot and lift your left knee to hip height. Then jump up with your right foot.

When landing, put your feet together.

Do left and right feet 16 times.

Step 3 throw the ball

Objectives: Arms, abdominal muscles, triceps, hips and legs.

Stand with your feet open, hip width apart. The right elbow is bent at the ear side and the left arm is unfolded at the shoulder position. Pull your right leg out of lunge and swing your upper body to the right.

Return to the posture of standing on your right foot and turn left.

Stretch your right arm diagonally (like throwing a ball).

Do 16 times in each direction.

4, lunge stretching action

Objectives: Shoulder, abdominal muscles, buttocks and quadriceps femoris.

Stand with your feet open, hip width apart. Bend your knees slightly and put your arms at your sides. Lunge your left leg, bend your knees 90 degrees, and extend your arms to the ground.

Suddenly withdraw your left leg and return to your original position. Put your arms above your head.

Do it eight times, change legs, repeat.

Step 5 jump with your hands up

Target: arms, abdominal muscles, legs.

Stand, feet open, hip breadth apart, knees slightly bent, hands on hips.

Step out with your left foot and lift your right knee to hip height. Jump with your left foot and raise your arms above your head.

When landing, put your feet together and put your hands on your hips.

Repeat 20 times.

6. discus throwing action

Objectives: Arms, abdominal muscles, triceps, hips and legs.

Stand with your feet shoulder-width apart. Open your arms at your sides, shoulder height.

The right foot leaves the right lunge and the upper body rotates to the right. Quickly shift the center of gravity to the left leg, bend your knees, take off with your left foot, and turn left. At the same time, the right arm is brought out from the chest (like throwing a discus).

Repeat 10 times, switch sides, and do 10 times.

After the above introduction, everyone has a clear understanding of how to do bodybuilding abdominal muscles. It's not really complicated. Everyone will learn these moves after watching them. I can practice well at home after work. This not only has the effect of abdomen, but also is of great help to health.