You can have a look. Have you done all the abdominal muscle training moves we recommended for you? If you haven't done it yet, you can add it to your abdominal muscle training plan. Let's exercise these movements regularly, which will help you to exercise your abdominal muscles effectively. Before doing these movements, you need to have a certain fitness foundation, because the difficulty of these movements is moderate. If you don't have a good fitness foundation, it may be a little hard to do these movements.

If you want to use these movements to help you effectively reduce abdominal fat, that's fine, but if you want to achieve the best fat-reducing training effect, it's not enough for you to only do these movements. Besides these movements, we should also cooperate with other abdominal training movements and aerobic training, so as to achieve the best training effect.

1, side support rotary joint

The name of the first action is lateral support torsion. Before doing this action, we must first keep our bodies in a horizontal position. Then bend your arms to support your body, keep your side support posture, and hold your head with your hands, and then we complete this rotation.

This action seems easy to do, but in fact, this action is a great test for our abdomen, especially for our lateral abdomen. If you want to exercise the mermaid line, then this action will suit you very well, and you can add it to your training plan.

2. Kneeling and elbow abduction

The name of the second movement is kneeling and elbow abduction. When we do this, we need to keep a kneeling position and then touch our elbows with our knees. After this operation, we need to finish the kidnapping immediately. Doing this action as a whole is actually very interesting. It can help us burn off the excess fat in the abdomen, and it can also help us exercise abdominal strength, slow down and feel the abdominal training effect brought by this action.

3, kettle bell logging squat

We need to use kettle bells for the third movement. If you don't have this training tool around, you can use dumbbells instead, which has a slight weight-bearing effect. We will effectively complete this campaign once. First of all, you need to keep your legs apart and shoulder-width standing posture, then straighten your back, hold the training tools with both hands, and use the strength of your waist and abdomen to complete this logging action.

After this logging action, we need to complete the squat action, pay more attention to our abdominal muscles and feel the stimulation brought by this action. If not, you can do this action with reference to the picture demonstration we gave you.

4. The puller kneels and rolls his belly

The name of the fourth movement is the kneeling posture and belly roll of the puller. We need a rope puller to do this. You need to choose your own training weight before doing this action. Our training should not be too heavy. We should add slowly from light to heavy, and don't use too heavy weight to complete this action at once.

After choosing our own training weight, we will keep a kneeling position, then put the puller on our shoulders and use our abdominal strength to complete this kneeling position. The difficulty of this action is not great, so we should pay more attention to the abdominal muscles, and don't use the strength of the arm to complete the pulling action of this retractor.