Girls' thin waist and thin abdomen plan | physical recovery after the holiday
Thin belly training program
① Tighten the fat outside the waist.
Abdominal activation
Bend your knees, lift your legs and lift your shoulders off the ground.
Shake your hands up and down to stimulate your abdomen.
Each group 15 times *4 groups
Slow sit-ups
When I get up, I feel my abdomen is tight.
Slow down and tighten the core.
Each group 15 times *4 groups
Lift your legs.
Lift your hips hard in your lower abdomen.
Lift the calf up hard.
Each group 15 times *4 groups
90 roll abdomen
Bend your knees, lift your legs and lift your shoulders off the ground.
Shake your hands up and down to stimulate your abdomen.
Each group 15 times *4 groups
Start with one leg and end at both ends.
Get up and lift your upper body.
Touch the other side of the mold.
Each group 15 times *4 groups
Abdominal stretching
Support the ground with both hands.
Feel abdominal stretching
Each group15s *4 groups
Thin belly training program
(2) training to eliminate the small belly.
Diagonal dynamic support
Leg and foot support
Exhale and lift the opposite hand and foot.
20 times per group *4 groups
Supporting knee-lifting mould foot
Leg and foot support
Touch the toes on the other side of the mold instead.
20 times per group *4 groups
Swing leg of left gluteal bridge
Lie on your back with your waist and hips suspended.
Swing with one leg straight
20 times per group *4 groups
Swing leg of right gluteal bridge
Lie on your back with your waist and hips suspended.
Swing with one leg straight
20 times per group *4 groups
Supine aerial bicycle
Lie on your back with your hands on your ears.
Touch the opposite elbow and knee.
20 times per group *4 groups
Bend your knees and abdomen.
Hip landing
Both legs and abdomen are gathered at the same time.
20 times per group *4 groups
Thin belly training program
③ Strengthen abdominal muscle training.
The cat crawled before and after.
Hands and feet on the ground.
Crawl before and after core fastening
20 times per group *4 groups
Support abdominal jump
Fastening of two-handed support core
Jump your legs into your hands.
20 times per group *4 groups
Russian distortion
Hip-lifting leg
Hands drive the trunk to twist sideways.
20 times per group *4 groups
Left support hip lift
An elbow support
Hips swing up and down
20 times per group *4 groups
Right side support hip lift
An elbow support
Hips swing up and down
20 times per group *4 groups
Platform entry
Fastening of elbow support core
The torso is in a straight line.
Each group15s *4 groups
Thin belly training program
④ intensive training of vest line
Kneel and turn left
Grab one ear.
Keep one elbow close to the ground.
20 times per group *4 groups
Kneeling and right hand rotation
Bend one side of the hand-held ear.
Keep one elbow close to the ground.
20 times per group *4 groups
Prone diagonal stretching
Lift the other hand and foot.
Stay at the highest point
20 times per group *4 groups
Support side knee lift
Support with feet and hands
Knee touching elbow
20 times per group *4 groups
Bend over and climb the mountain
Support with feet and hands
Push your knees forward quickly.
20 times per group *4 groups
Support abdominal jump
Fastening of two-handed support core
Jump your legs into your hands.
20 times per group *4 groups