Want to be "a handsome Oba who wears thin clothes and takes off well?" The definition of a handsome guy is not only handsome in appearance, but also punctual in figure.

Punctuality means clear muscles and strong body.

Many people ask Bian Xiao why a handsome guy can always be forgiven for doing something wrong, because people always like beautiful things and are always tolerant of them. Did you hear that? It's about to move.

Today, Bian Xiao will talk to you about how to exercise abdominal muscles. As we all know, when people reach middle age, their physical function declines, coupled with lack of exercise, which will lead to the enlargement of the abdomen and eventually form a beer belly. It looks blessed, but it is less attractive.

The exercise of abdominal muscles can't be done overnight. Some people have been exercising, but the effect is mediocre. The key is the method. Today, Bian Xiao introduces three kinds of sports to you. Let's study with Bian Xiao!

1, side plate extension

1. Preparation: The practitioner lies on the ground on his left side, with his legs together, his right foot stacked on his left foot, his left elbow bent to the ground, his left upper arm at a 90-degree angle to the lower left, his fingertips pointing to the left, his right elbow bent, his palms behind his head, and his arms forcibly lifted his body off the ground to maintain balance.

2. After getting ready for action, adjust your breathing, tighten your abdomen, bend your right knee, extend your knee upward, toe down, and extend your left hand to your side until your knuckles touch your knees. Stick to it 15-20.

3. Return to the lateral position, switch to the right side, repeat the above actions, and still insist on doing 15-20.

Abdominal fat accumulation tends to concentrate on both sides of the waist. This action can exercise the lateral abdominal muscles and oblique abdominal muscles, eliminate fat and shape the waist. When doing this action, your hands need to be stressed, remember to keep your body balanced, and pay attention to relaxing the muscles of your legs and arms after you finish, so as to relieve muscle tension and prevent pain caused by poor blood circulation.

2, reverse roll up

This set of movements does not need any fitness equipment, and anyone can do it anytime and anywhere.

1. Preparation: Practitioners lie on their backs on the ground, knees straight, elbows bent around their heads, and abdomen closed to keep the whole body relaxed.

2. Bend your knees, lift your hips, lift your legs off the ground and stretch them upward to the limit, straighten your fingertips, keep your shoulders on the ground, and slowly put your legs back on the ground. Repeat this action 10 times.

This action seems easy, but it is also very tiring. Mainly rely on waist strength to exercise the lower body, which is a bit similar to the sit-ups we usually do. Sit-ups mean that the lower body does not move, and the upper body understands. This action just turns the upper body into a golden lotus and moves. This action can exercise the abdominal core muscles, burn fat, eliminate fat, and also help promote digestion.

Step 3 stretch your arms and knees

1. Preparation: Practitioners sit on the ground, knees bent, thighs extended to groin, as close as possible to abdomen, hands around knees, back slightly bent, legs off the ground, and keep balance.

2. Abdomen, back straight, legs straight forward, hands extended from knees to both sides until flush with shoulders. Repeat this action 15-20 times.

This action can effectively exercise rectus abdominis, lateral abdominis and oblique abdominis, eliminate fat, tighten lines and shape the body.

Action seems not difficult, but perseverance is difficult. Dear friends, keep punching in for fitness every day!