1. Lie on your back on the mat with your hands behind your head.
2. Lift the upper body slightly upward, then lift the thigh to 60 degrees with the ground, and keep the calf parallel to the ground.
3. Stretch your legs slowly, but not necessarily completely. Repeat the action for 2 groups, 15 for 20 times in each group.
Side pull abdomen
1, hold your head high, your abdomen thin, and your legs slightly apart. The right hand is rested on her hips, and the left hand holds the dumbbell tightly to keep it hanging naturally.
2. Slowly bend to the left side of your body, with your left hand drooping as far as possible, and then straighten your body.
3. Repeat the two groups of exercises left and right, 20 times in each group.
Rub your hands on your abdomen.
1, hold your head high, hold your chest thin, spread your legs slightly apart, and naturally put your hands at your sides.
2. Put your left hand on your stomach, then put your right hand on your left hand, and then use your arm to exert force. First, draw a circle gently on the waist and abdomen with your palm. After repeating the exercise several times, draw a circle in the opposite direction.
Pat the waist and abdomen
1, hold your head high and your chest thin, with your legs slightly apart and your hands on your waist and abdomen.
2. Pat the waist and abdomen with your palm from bottom to top, and practice this action repeatedly until the waist and abdomen are red.
After a short rest, repeat the above exercises several times.
Abdominal contraction walking
In walking, abdominal breathing should be combined to reduce the weight of the abdomen. Take a step, inhale and try to contract the abdomen; Take one more step, exhale and relax your abdomen.
As long as you are walking, you should do the weight-loss exercise of walking with your abdomen closed. After a few weeks, you can find that the fat in your lower abdomen has decreased.
Abdominal torsion
1, lie flat on the ground, lift your legs at 60 degrees to the ground, then put your head in your hands and lift your upper body with waist strength.
2. Keep your left leg still, tighten your right leg, touch your right knee with your left elbow, and then slowly turn your upper body to the right.
3. 10 seconds later, turn left again and touch your left leg with your right elbow. Repeat the exercise for 25 to 30 times in each group.
Improved sit-ups
1, lie on your back, legs together, hands behind your head.
2. Use the strength of the waist to lift the upper body until the upper body forms 30 to 60 degrees with the ground.
After 3 or 5 seconds, return to the original position. Repeat 3 groups, each group 15 times.