Five times a week core abdominal fat reduction training detailed plan training table
Monday's abdominal plan
Core activation training
① Abdominal activation
Lie flat with your feet together and lift.
Mental core tightening and micro-retraction
Hold still for 30 seconds.
② Lie flat and abdomen.
Lie on your back, legs width apart from your hips, and pat your upper body.
Exhale until the shoulder blades are off the ground.
Repeat attention control 15 times.
③ Abdominal breathing
-Inhale, and the abdomen bulges slightly upward.
Exhale and tuck in.
Repeat breathing evenly for 20 times.
④ 90 abdominal roll
Lie flat and pat your feet.
-Exhale, shoulder blades off the ground
-Repeat attention control 15 times.
⑤ Real fasting training
Lie flat on your feet and look for lifts.
Exhale to lift the shoulder blades off the ground.
Repeat attention control 15 times.
⑥ Abdominal stretching
Lie on your back with your legs close to the ground.
Lift the upper body with your hands and stretch your abdomen.
Repeat attention control 15 times.
Tuesday's abdominal plan
Tighten abdominal training
① Roll up your abdomen and touch your knees.
Lie flat, bend your knees, and spread your legs.
Exhale and touch your knees with your hands.
Repeat attention control 20 times.
② Reverse belly rolling
Hook your toes and lift your legs.
Control the descending speed
Repeat attention control 20 times.
3 bend your knees and abdomen.
-Hips on the ground, arms extended and supported
The legs are in the abdomen and the body is slightly bent.
Repeat attention control 20 times.
④ Abdominal activation
Lie flat and lift your feet.
Mental core tightening and micro-retraction
Hold still for 30 seconds.
⑤ Support abdominal jump.
Abdominal force, legs and toes pointing to the ground.
Then jump back to the starting position immediately.
Repeat attention control 20 times.
⑥ Abdominal stretching
-Lie on your back with your legs close to the ground
Lift the upper body with your hands and stretch your abdomen.
Repeat attention control 15 times.
Wednesday's abdominal plan
Majia line development plan
① Load-bearing abdominal roller
Lie horizontally with a bottle and lift your upper body.
Exhale until the shoulder blades are off the ground.
Repeat attention control 25 times.
② Lie on your back and roll your left abdomen.
Lie on your side with your right hand on the ground and your left hand on your ear.
Raise the distance between ears, elbows and thighs.
Repeat attention control 25 times.
③ Lie on your back and roll your abdomen on the right side.
Lie on your side with your left hand on the ground and your right hand on your ear.
Raise the distance between ears, elbows and thighs.
Repeat attention control 25 times.
④ Reverse leg bending and abdomen rolling
Bend your legs, tuck in your abdomen, and lift your legs.
-Control the descent speed
-Repeat attention control 25 times.
⑤ Roll your belly and touch your knees.
Lie flat, bend your knees, and spread your legs.
Breathe back after touching your knees.
Repeat attention control 25 times.
⑥ Real fasting exercise
Lie flat, feet together, pat.
Exhale to lift the shoulder blades off the ground.
Repeat attention control 15 times.
Thursday's abdominal plan
Abdominal muscle tear training
① Bend knees and abdomen.
Hips on the ground, arms extended and supported.
The legs are in the abdomen and the body is slightly bent.
Repeat attention control 30 times.
② Sicilian tummy rolling
Lie flat with your hands up and your upper body up.
Exhale until the shoulder blades are off the ground.
Repeat attention control 30 times.
③V-shaped straight leg abdomen
Lean back and support with the back of your hand.
Abdominal force thighs close to the body.
Repeat attention control 30 times.
④ Reverse belly rolling
Hook your toes and kick your legs hard.
-Control the descent speed
-Repeat attention control 30 times.
⑤ Support abdominal jump.
-Stretch your abdomen and retract your legs.
Then jump back to the starting position immediately.
Repeat attention control 30 times.
⑥ Kneeling and abdominal breathing
Inhale, the abdomen bulges slightly upward.
Exhale and tuck in.
Repeat 30 even breaths.
Friday's abdominal plan
Supercritical core training
① Lie on your side, roll your abdomen and lift your legs on the right side.
Lie on your side with your right hand on the ground and your left hand on your ear.
Elbow tightening and thigh distance control
Repeat attention control 30 times.
② Lie on your side, roll your abdomen, and lift your legs on the left.
Lie on your side with your left hand on the ground and your right hand on your ear.
Raise the distance between ears, elbows and thighs.
Repeat attention control 30 times.
③ Reverse leg bending and abdomen rolling
Bend your legs, tuck in your abdomen, and lift your legs.
falling speed
Repeat attention control 30 times.
④ Load-bearing Sicilian belly roll
Lie flat with your hands and take a water bottle.
-Exhale until the shoulder blades are off the ground
-Repeat attention control 30 times.
⑤ Yoga mat helps to roll belly.
Lie flat and grab the yoga mat with both hands.
Exhale and lift until the shoulder blades are off the ground.
Repeat attention control 35 times.
⑥ Russian distortion
Bend your knees, lift your back and stand up straight.
Turn your shoulders to move your arms.
Repeat 35 even breaths.