We all know that regular exercise is very helpful to people's health. Abdominal muscles are the most difficult part of the whole body, and the abdomen is also the most easily overlooked part in exercise. Let's learn nine movements of abdominal movement for girls.

Nine movements of abdominal movement for girls 1 1, belly rolling

This action is done on the yoga mat. First, we lie on the yoga mat. After adjusting the state, we use abdominal strength to get our back off the ground. At this time, our legs are bent until the elbows can touch the knees. At this time, we lay down again. Pay attention to keep your back off the ground and complete the action in groups of 30 at a time.

2, supine leg lifts

The supine leg lift requires us to lie on the yoga mat first. At this time, our legs are straight together, and we use abdominal strength and leg strength to push our legs up, keep our legs perpendicular to the ground, and let our hips leave the ground as much as possible. Stick to this action and finish it in groups of 30 times.

3. Russian distortion

First of all, if you want to do this action, you need to sit on the floor first, then your feet are off the ground, your spine is bent, and you use your abdomen to exert force. Then, you can exchange turns to both sides, so that the transverse abdominis and rectus abdominis will contract. It should be noted that when turning, everyone can keep a heavy object in both hands, and if appropriate, medicine balls can be used to increase the load. Although the body is turning, the amplitude is relatively large, but it is also necessary to ensure the stability of the core parts.

4, flat support

At the beginning of the action, you need to do a push-up, but that doesn't mean you have to support your body with your palms. In fact, you should use your forearm to support your body. At this time, your feet need to be close together. Generally speaking, the body should be parallel to the ground, so the core of the body should be kept in a relatively tense state at this time. If you can persist for about a minute, the middle posture has not changed, and even breathing can be guaranteed, then this action is considered to be relatively successful.

5. Sit-ups

Sit-ups are a very common exercise in our life, and even now they are regarded as a compulsory exercise in many schools, which is enough to show that sit-ups are a very good exercise. Sit-ups are a very good exercise for abdominal muscles, but if you want to achieve fitness effect faster, you still need to stick to it for a long time. Generally speaking, a group should do more than 30, 2~3 a day. If you persist for a long time, you can find that the abdominal muscles are slowly coming out.

6. Kick on your back

This action is done by lying on our back on the yoga mat. First, we lie down and put our legs together. At this time, we will slowly lift our legs off the ground, we can push them as high as possible, and we also need to let our hips off the ground by the way. At this time, you need to use a lot of abdominal strength to complete the action. 20 actions at a time are completed as a group, and 3 groups are done.

7.v starts at both ends

You need to lie on your back, put your legs together and stretch to the center of your body. At the same time, the upper body also leaves the ground, and both ends of the body simultaneously exert force on the middle abdomen. At this time, your whole body is like a "V". This action mainly exercises your rectus abdominis, and it can effectively exercise your leg rectus abdominis.

8. Sit-ups

The effect of sit-ups is better than sit-ups. But the only difference from sit-ups is that during exercise, the upper body does not sit up completely, and the angle between the upper body and the ground should be 15 degrees. You need to do it five times a day, 30 times each time, and the interval between five times should not exceed 1 minute. When doing this exercise, you will find that the waist and abdomen need a lot of strength, so it hurts. Gently massage the waist and abdomen after finishing. The editor reminds that the posture should be standard when doing sit-ups, otherwise the exercise effect is not good and it is easy to hurt the back muscles or waist muscles.

9.v-shaped bracket

The legs are suspended, the whole body is supported by hands and buttocks, and the body is stretched by the strength of abdominal muscles, and the chest and knees are stretched close to each other.

Nine movements of female students' abdominal movements, and two abdominal movements reproduce beautiful posture and fitness.

One leg stretching exercise

Exercise site: abdomen

Action 1: Lie on your back, bend your chest forward, bend your legs with your hips and knees at 90 degrees, straighten your legs, gently put your hands above your knees, fix your coccyx, and keep your navel close to your spine.

Action 2: inhale and get ready to enter the action; While exhaling, straighten your left leg outward, keep your feet and toes at the same level, and put your hands on your right knee; While inhaling, pull your left leg back to the action 1.

Exercise: Repeat the above actions 5 times on each side in turn.

Note: If the back of the neck feels uncomfortable, support your head with your hands or put your head on the ground. If you feel uncomfortable in your waist, you should stop practicing.

Rolling exercise

Exercise site: abdomen

Action 1: Lie on your back, stretching your legs parallel to the ground, keeping your inner thighs close together and your toes straight; While inhaling, bend your head and shoulders forward, lift your arms off the ground, and extend your fingertips to your toes.

Action 2: While exhaling, the spine leaves the ground one by one. At the end of the action, the body bends into a "C" shape, and the arms remain parallel to the ground; Take a deep breath and lay flat on the ground.

Exercise: Repeat the above actions 10 times.

Scissors practice

Exercise site: mainly the stability and coordination of abdomen and pelvis.

Action 1: supine, chest bent forward, legs straight up; Keep your arms straight forward horizontally, at the same height as your body, with your palms down; Fix the pelvis and contract the waist.

Action 2: Exhale, the left leg is tightened and extended downward, suspended on the ground, and the pelvis remains neutral (on the horizontal plane).

Action 3: Inhale, cross your legs with scissors and straighten your legs.

Exercise: Repeat the above actions 10 times on each side in turn.

Note: If the back of the neck feels uncomfortable, support your head with your hands or put your head on the ground. If the waist feels uncomfortable or weak, you should stop practicing.

Leg descent exercise

Exercise site: lower abdomen

Action 1: Lie on your back, with your chest bent forward, your legs straight up (hips at a 90-degree angle), your feet straight, your elbows apart, your hands behind your head and your fingers crossed.

Action 2: Exhale, contract hips, lower your legs (the lower the legs, the harder it is to practice), try to be close to the ground, and keep your waist and pelvis still; While exhaling, lift your legs and return to the action 1.

Exercise: Repeat the above actions 15 times.

Note: If the waist feels uncomfortable or weak, you should stop this exercise.

Mermaid lateral lying exercise

Exercise site: strengthen abdominal muscles and stretch the waist.

Action: sitting posture, knees bent, right hand on the right side of the body, left arm extended upward; Take a deep breath and pull up your spine; Exhale, bend your body to the right, breathe 5 times, and return to the center position; Change the other side and repeat this exercise.

Hip-lifting exercise

Exercise site: abdomen

Action 1: Lie on your back on a flat mat or bench, bend your hip joint 90 degrees, straighten your legs up and stretch your toes; Bend your elbow and point up. Hold both sides of the bench backwards with both hands, palms facing each other.

Action 2: contract the abdominal muscles, slowly lift them off the ground to the buttocks and back, control them with the abdominal muscles, and slowly restore the buttocks to the initial position.

Stretching exercise

Exercise area: abdomen and waist.

Action: Lie prone on the mat, put your hands directly under the shoulder joint, and take a push-up posture; Hips and hips are attached to the mat, and the arms are pressed down to bend the back.

Note: If you feel your back is very stiff, hold it with your elbow. You should do this stretching exercise after abdominal exercise.

Pendulum practice

Exercise site: abdomen and its sides.

Action 1: Lie on your back, arms extended to both sides, palms facing down; Feet straight up, hips at a 90-degree angle; The inner thighs are close together, and the feet and toes are kept at the same level; Stick the navel tightly to the spine while keeping the spine flat on the ground.

Action 2: fix the left shoulder, while exhaling, roll your head to the left and move your feet to the right; When inhaling, the legs and head retract to the initial position.

Exercise: Repeat the above actions 5 times on each side in turn.

Note: If you feel uncomfortable at the waist, bend your legs to the table position (hips and knees form a 90-degree angle).

Nine strokes and three abdominal exercises for girls to lose weight

The best way to lose weight in the abdomen is to do abdominal weight loss exercise.

1, sit-ups

This is the simplest one and everyone is familiar with it. Anyone who has been to school can do it. Let's not talk here!

I suggest that you don't do too much for the effect at first, which will hurt the next day and affect your enthusiasm in the future, so you should do it step by step. The effect of sit-ups is very useful to thin belly, but the most important thing is persistence. Just stick to it, and you will find that your stomach has lost weight in a few days.

Step 2 get better

Some mm may not be clear, so let's talk about how to do the twist. Let's do it together.

A, the upper body is upright and the legs are separated;

B, arms parallel to the chest, elbows bent, palms down.

C, move 2/3 of the body center of gravity to the right leg, take the right leg as the axis, straighten the left leg, and turn the upper body to the right.

D, pay attention to the left toe on the ground, the right foot don't move, at the same time, the arm has been kept in a bent posture, placed in the chest position.

The best way to lose weight in abdomen: yoga and thin abdomen.

1, ship type

Ship shape means wholeness or integrity. This pose is like a boat with oars, hence its name.

1, lie on your back, keep your legs together and straight, put your arms on your hips and palms down.

2. Inhale, at the same time, lift the head, upper body, arms and legs, palms inward, arms parallel to the ground, straighten your back and relax your neck.

Try to hold your feet with both hands. When exhaling, slowly restore your body to its original state.

Keep your spine straight during exercise, try not to arch your back, and focus on your tailbone to enhance stability. If your knees can't be completely straight, you can hook your toes back slightly. Do it once on each leg and keep breathing for 3-5 times.

2, grinding beans

1, sit up straight, legs straight forward, arms straight in front of you and parallel to the ground, hands crossed and clenched.

2. Inhale, straighten your back, keep your arms parallel to the ground and maximize your body rotation. Exhale back and forth, inhale left and right.

During the exercise, put your legs together and try not to bend. Turn your body with your arms on parallel lines, feel the changes in your abdomen, breathe evenly, and do it once on the left and right.

3. New Moon

1. Stand with your feet together, your toes facing forward, and your arms naturally hang down at your sides.

2. Inhale, raise your arms above your head, and extend your fingertips to the ceiling. Exhale, with the hips as the folding point, press the upper body forward and support the ground with both hands (knees can be bent). Inhale and exhale, at the same time, take a big step behind your right foot and do lunges (the left knee is bent about 90 degrees, the right leg is extended, and the forefoot is supported).

3. Inhale, raise your arms above your head again, look forward, hold, and then return to your original standing position. The second time you do it, lunge back with your left foot.

The best way to lose weight in the abdomen is to eat foods rich in crude fiber.

1, miscellaneous grains

The main coarse grains are corn flour, black rice flour, sorghum, millet, millet, buckwheat, oat wheat, barley and beans, which are different from coarse grains and flour and rice (rice and flour). Due to the limited producing area, the output of coarse grains is relatively small and the nutritional components are relatively special. In today's food culture field, miscellaneous grains food, especially miscellaneous grains steamed bread, is more and more respected or loved by the public. Generally, northerners are used to pasta and miscellaneous grains, while southerners pay more attention to rice and other flour-based foods.

2. Coarse grains

What are the coarse grains? Coarse grains are the food products of flour and rice that we usually eat, such as polished rice and white flour, which mainly include:

Cereals: corn, millet, Redmi, black rice, purple rice, sorghum, barley, oats, buckwheat, etc.

Miscellaneous beans: soybeans, mung beans, red beans, black beans, mung beans, kidney beans, broad beans, peas, etc.