Belly rolling requires high flexibility of the waist. You should exercise your muscles and bones before doing belly rolls. After lying flat on the yoga mat, you should exert your strength on your waist and abdomen, with your thighs curled and your upper body close to your thighs. When you lean back, you should use the strength of your waist to fall slowly. When you fall, your shoulders should not touch the ground, and your abdomen should keep contracting. Like a spring, rely on the strength of the waist to repeatedly do leg curve waist upward movement. When doing belly roll, the speed must be controlled, not too fast, otherwise it is easy to strain the ligament.

Extended data

Matters needing attention

1, not on the soft bed.

Because the mattress is too soft, it is easy to lose the support of the spine, which not only leads to incorrect posture, uneven muscle training, but also may damage the lumbar spine. A better way is to use a yoga mat on the floor.

2. Hands should not be covered.

When holding the head with both hands, many people easily lift the head and upper body by hand, which leads to neck strain and can't effectively exercise abdominal muscles. Therefore, when they get up, they put their hands flat on the ground, touch their knees forward, put their hands on their chest or gently stick them to their ears. And the position of difficulty is slightly different. Basically, the difficulty is to stick your hand to your ear >: hold your chest > put your hand flat on the ground.

The upper body should be rolled up instead of lifted.

When rolling up, you have to imagine that the spine is slowly "rolled up" from the ground, so at this time, from the side, the upper back, shoulder neck and head will be slightly rolled up in an arc, but if the force is wrong, it will look like a stiff straight line.

4. Adjusting the speed is more effective.

Some people have a wrong idea that the faster they act, the more effective they are. In fact, you should try to slow down and increase muscle control when doing belly roll exercises. You can also try to get up faster and lie down slowly

People's Health Network-Belly rolling allows you to play with your abdominal muscles easily.