How to do push-ups is the most effective? Beauty lovers will face a very big problem, that is, there is a lot of fat in their stomachs and waists. It's like wearing a swimming ring around your waist every day. No matter what kind of clothes you wear, you are particularly ugly. Let's take a look at how to do abdominal tummy tuck exercise.

How to do push-ups is the most effective? 1 For obese friends, there is usually a lot of fat in the abdomen, which looks like a swimming ring, and the visual effect is particularly bad, so losing abdominal fat is everyone's expectation.

For thinner friends, the abdominal muscles are not fully developed, and it seems that the effect is not very good, so everyone needs to know about the abdomen movement. This kind of exercise can not only burn fat, but also strengthen muscles. The abdominal lines will become beautiful after long practice.

Exercise 1: plate support

When it comes to tightening the abdomen and flattening and tightening the abdomen, flat support is definitely indispensable. Although this is a static action, the amount of exercise is still relatively large. Most people usually feel very tired after doing it for a few minutes. This is the main exercise for abdominal muscles. During exercise, the abdominal muscles always remain hard, just like iron plates. Generally speaking, it is more appropriate for young people in their twenties to do it once every two minutes, and experienced people can extend the time.

Exercise 2: Abdomen in.

In the abdomen movement, the effect of belly rolling is also good. Abdominal curl is similar to sit-ups. They all lie on their backs with their legs together, but there are several actions to choose from. First of all, you can bend your legs like sit-ups, or you can lift your legs into the air together at a certain angle to the ground, but the action of the upper body is the same, that is, try to lift the upper body with abdominal strength, one up and one down as a group. Because the hands don't need to be put behind the head, they can protect the cervical spine better than sit-ups.

Exercise 3: Abdomen reduction

End abdomen can also be used for abdominal exercise. Abdominal contraction is a common action in military physical training. The specific method is to lie flat on the ground, lie on your back, then put your legs together and lift up more than 45 degrees. Pause for a few seconds, then slowly put it down. Pay attention to the slow action, in order to achieve a certain exercise effect. Too soon is not appropriate.

How to do abdominal exercise is the most effective? 2 exercise abdominal muscles.

The most important thing in belly tuck is to use our abdominal strength to complete the action. In the process of exercise, our abdomen is tightened, so it has a good exercise effect. At the same time, in the process of exercise, our abdomen needs to exert strength to complete the action, which can make the abdominal muscles more compact and exercise regularly, and also help us to practice the vest line.

Solve skin relaxation

Because we sit for a long time, the skin on our stomachs is easy to relax, and we often do abdominal exercises, which can make the abdominal skin firmer, reduce the wrinkles on our stomachs and make the abdominal skin look smoother. If it is a female friend who has given birth to a child, the stretch marks on her stomach can also be obviously faded, which is a good relief.

Relieve the discomfort caused by menstruation

Abdominal distension is a very suitable exercise for women, because the intensity of exercise is not great, but it can alleviate the discomfort caused by menstruation, especially for friends who have obvious discomfort during menstruation. This action can be performed even during the menstrual period of a female friend, because the amount of exercise is relatively small, so it will not burden the female friend's body.

How to complete the abdomen?

First, let's lie flat on the ground. At this time, our legs are open cross-legged, and a small pillow is placed at the knee of our legs. At this time, the abdomen sinks and is in a tight state. We have always insisted that this movement should be kept for at least 1 minute, and the buttocks should always be close to the ground.

The above is the introduction of the benefits of abdominal abdomen. There are still many benefits of exercise, which is very suitable for our daily activities. The action is simple and can be done at any time, which is suitable for us to do at home.

What's the most effective method for abdominal tummy? 3 1. Simple abdominal fold.

The exerciser lies on the ground and straightens his feet, then lifts his feet and puts them back in place without touching the ground. Three or four times a day, each time 15 times.

2, sit-ups to practice positive abdominal muscles

Exercisers bend their knees 60 degrees and pad their feet with pillows. Put your right hand on your left knee and lift yourself off the ground to your shoulders. Do 10 times, and then change hands to do 10 times.

3. Breathe and practice the lateral abdominal muscles

The exerciser relaxes, takes a deep breath, and then exhales slowly through his mouth. After vomiting about 70%, hold your breath, contract your lower abdomen, and the gas rises to your chest, then bulge your abdomen and lower the gas to your abdomen. Repeat 5 times, * * * do 2 groups.

4. Massage method

Exercisers use kneading action and massage cream, which has a good effect on improving fat. Massage will raise the skin temperature and consume a lot of energy. Promote intestinal peristalsis, reduce intestinal absorption of nutrients, promote blood circulation, and let excess water be excreted. Take the navel as the center, draw a question mark on the abdomen, and massage along the question mark, first on the right side and then on the left side, 30~50 times each, 1 time every day.

Step 5 walk with your stomach closed

First of all, we must learn "abdominal breathing". When the exerciser inhales, his abdomen expands, and when he exhales, his abdomen contracts. This helps to stimulate gastrointestinal peristalsis, promote the discharge of waste in the body, smooth airflow and increase vital capacity.

When walking and standing, you should contract your abdomen and cooperate with abdominal breathing to make your abdominal muscles firm. I won't get used to it for a day or two at first, but I just need to remind myself to "belly in" to lose weight at any time. After a few weeks, not only the lower abdomen tends to be flat, but also the walking posture will be more charming.

How to do the most effective four basic sit-ups for abdominal exercises?

1, lying on the practice mat or carpet, knees bent on the ground, arms crossed on the chest.

2. Use the strength of abdominal muscles to lift the upper body to the upper thigh. This exercise time should be very short. Don't try to touch your thighs, because pushing too hard will hurt your waist. Keep the abdominal muscles tense during the whole movement.

3. Then use the control force of the waist and abdomen to slowly return the body to the starting position.

4. Make 10- 12 pieces each time, twice.

Recumbent abdomen

1, lying on the left side of the sports mat or carpet. Knees bent, feet slightly below hips. Hands behind your head.

2. Lift the upper body slightly and tighten the waist muscles. Then return to the starting position. Pay attention to keep your body center of gravity when doing this action.

3. Make 10- 12 pieces each time, twice. Then practice on the other side.

Ride on your back.

1. Lie on your back on the practice mat or carpet.

2, waist close to the ground, hands on both sides of the head and ears. Bend your knees so that your thighs are at 90 degrees to the ground.

3. At the same time, the shoulders leave the ground, the left knee is close to the right armpit, and the right leg is straight.

4. Use a slow bike to exercise, straighten your left leg and make your right knee close to your left armpit. Stretch your legs to a comfortable position, and be careful not to bow. Then continue to alternate like this.

5. Do 10- 12 times each time, including bilateral movements, twice each time.

Leg lift in sitting position

1. Sit up straight on a stable chair or stool, without holding your arms, bend your knees, lift your legs off the ground, and hold the sides of the chair with your hands to stabilize your upper body.

2. Slowly bring your knees close to your chest, hold on for a while, and then slowly descend.

3. Repeat 10- 12 times, and then repeat after a short break.

Tip: Keeping your legs up and down requires abdominal control. Concentrate on the strength of abdominal muscles to complete this action, otherwise it will cause excessive pressure on the waist.