It takes only 6 steps to do abdominal exercises to lose abdominal fat. Actually, it's super simple. Sitting for a long time will unconsciously have a small belly. For this, you may be distressed. Maybe everyone knows this. Here are six simple steps to solve your distress. Let's study together!
Long-term sedentary, plus a high-fat diet, so you will be upgraded to a small "belly" woman. What method can help abdomen, how to reduce the fat on the stomach? In fact, doing abdominal exercise is a good exercise to reduce abdominal fat. Here's a set of simple abdominal exercises to help you lose weight. Come and study!
Basic supine bicycle
Exercise site: front abdomen and side abdomen.
1. Lie on your back with your waist close to the ground and your elbows bent behind your head. Legs together, toes straight up, 30 degrees to the ground.
2. Bend your left knee above your hips and tighten your abdominal muscles.
3. The legs bend the knees alternately to form a circular movement, and the bent knees twist to the opposite elbow.
To avoid pulling your neck, please keep your back flat on the ground.
Kick your hips and stretch your legs.
Exercise site: front abdomen and lower abdomen.
1, lie on your back, knees bent, feet flat on the ground, hands at your sides, palms down.
2. Tighten the abdomen and flatten the back. Press your feet down and lift your hips off the ground.
3. Squeeze the hip muscles and then straighten one leg outward.
4. Retract the leg to the position where the knee is bent, and then change the other leg to do the action. Slowly lower your back to the ground and always keep your hips tight.
Improved wood board
Exercise site: front abdomen and lower abdomen.
1, prone on the ground, arms bent apart by elbow width, and put them on your chest. Then lift your body with forearm and knee support. Your elbow should be lower than your shoulder.
2. Tighten the abdomen, take three deep breaths, and then slowly return to the starting position.
Isometric contraction exercise of abdominal muscles
This basic abdominal contraction is part of many exercises.
1, lie on your back with your knees bent and your feet flat on the ground.
2. Put one hand on the abdomen, just under the ribs.
3. Do a curling action or raise your head slightly to tighten your abdominal muscles.
Repeat the contraction of your abdominal muscles in the same way, but don't curl up or raise your head.
Oblique cross contraction
Exercise site front abdomen and side abdomen
1. Lie on your back with your knees bent and your left fork on your right knee.
2. Put your left hand out and put your fingers together. Bend your right elbow behind your head to support your neck.
3. When the waist is pressed to the ground, the shoulder is lifted a few centimeters from the ground, then the right shoulder is contracted and the elbow is tilted to the left knee.
4. Repeat several times on each side. If you feel uncomfortable with your neck, support your head with your hands.