1) This is a static holding action, but it is quite difficult. Land on all fours, face the ground, support your body with elbows and toes, and keep your body straight. Hold this position for 20 seconds or as long as possible.
2) Lie flat on the ground with your hands akimbo. Lift your legs up and make a 90-degree angle with your upper body. Move your hips up with the strength of your abdomen, and then fall back. This action is repeated in 3 groups, each group 10- 15 times.
3) Upward inclined sit-ups. Lie flat on the floor and lift your legs at an angle of about 60 degrees. Put your hands behind your head, lift your upper body, touch your right knee with your left elbow, and then change your right hand. Repeat 3 groups with 25-30 in each group.
4) Lie flat on the ground with your hands akimbo. Lift your legs up and make a 90-degree angle with your upper body. Move your hips up with the strength of your abdomen, and then fall back. This action is repeated in 3 groups, each group 10- 15 times.
5) This action is a bit difficult. Lie flat on the floor, lift your thighs about 60 degrees, and keep your calves parallel to the ground. Hands crossed behind your head, head off the ground. Keep this position and stretch your legs slowly. Repeat this action for 3 groups, each group 15-20 times.
Remarks: The above five movements are unisex, and it is best to do them after 30 minutes of aerobic exercise (such as running, brisk walking, swimming, mountain climbing, etc.). ). Because partial weight loss can get better results after full-body exercise! If you feel too tired to do all five movements, you are free to choose three. I believe that through hard work, you can definitely have a flat abdomen, even a stylish abdominal muscle!
1) Half squat load. Stand up straight, legs apart, shoulder width apart. Put a fitness stick on your shoulders with your hands (if not, cross your hands on your chest). Then squat down until your thighs are parallel to the ground. Group 3 repeats this action 20 times. 2) Step by step. Stand up straight, with your right foot in front and your left foot behind. The left leg knee is slightly bent. Then do squats, pay attention to keep your balance when squatting. Repeat 3 groups 20 times on each side. 3) Stretching action. Stand up straight, put your legs together, then pull your left ankle with your left hand to make it as close to your hip as possible, keep this posture 15 second, and then switch to the other leg. Stretching the legs is very important, which can prevent the legs from getting thicker after exercise and make the legs smooth. 4) Lie on your back with your legs apart. Lie flat on the floor with your back close to the floor. Lift your legs together and make a 90-degree angle with your upper body. Then spread your legs to the maximum and close them. Group 3 repeats this action 30 times. 5) Hold the ball in a sitting position. Sit on the floor with your hands behind your back and your upper body leaning back slightly. Bend your legs, put a ball between your knees, squeeze inward hard until you are exhausted, and then let go. Repeat this action for 3 groups, 20 times in each group. 6) Load the heel. You can do this with your bare hands or with a 3-5 pound dumbbell. Stand on tiptoe, stay at the top for 2 seconds, feel the force of calf muscles, and then put it down. Repeat this action for 3 groups of 30 times. After that, you must massage your calf and do stretching exercises.