Abdominal muscle training method every day 10 minutes.

With a flat and firm belly, both boys and girls will be more attractive. However, does practicing abdominal muscles mean boring long training every day? No, if you find the right method, it only takes 10 minutes every day, and it will have a remarkable effect if you persist for one month! Bian Xiao specially invited a star coach to personally show you pictures and demonstrations. Easy to learn, easy to learn and enjoyable. Come on! Let's move together ~

Tools/raw materials

Comfortable sportswear

A pair of sneakers that fit.

yoga mat

Methods/steps

Abdominal Muscle Exercise Action 1: Limb Curling Exercise

Take a supine position, lie flat on the yoga mat, raise your feet together, stretch your arms and curl up, and meet your limbs in the air. Keep your hands as close to your ankles as possible, as shown in the figure. Repeat this action for 20 seconds, and then move on to the next action exercise.

Abdominal muscle exercise action 2: lateral arch movement

Lie on your side, with one hand on the ground and one hand akimbo, then focus on your arms and feet, arch with the strength of your waist, press down after reaching the apex, and arch again. Repeat in one direction for 20 seconds, and then move on to the next action. This action can effectively exercise the ventral muscles and shape the waistline.

Abdominal muscle exercise action 3: feet staggered movement

Lie on your back on the yoga mat, put your arms at your sides, lift your legs and cross them up and down. Raise your head slightly. The main point of this action: rely on abdominal strength to drive the legs. This action lasts for 20 seconds, and the next action is entered.

Abdominal muscle exercise action 4: elbow butt joint exercise

Lie on your back, put your hands on your head, bend your right leg 90 degrees first, lift your left elbow up with abdominal strength, and try to touch your right knee with your left elbow; Then put down your right leg (don't touch the ground completely, keep a distance from the ground), lift your left leg and touch your left knee with your right elbow. After this action is repeated for 20 seconds, enter the next group of actions.

Abdominal muscle exercise action 5: Swing your feet left and right

Lie on your back, stretch your hands horizontally, raise your feet together at a 90-degree angle with your body, and then swing your legs left and right with the strength of your abdomen. After the action is repeated for 20 seconds, enter the next group of actions.

Abdominal Muscle Exercise Action 6: Hip Lift Exercise

Lie flat on the yoga mat with your feet together and your arms at your sides, then lift your feet up, put your hands on the ground and gently lift your hips; Then keep your feet up at 90 degrees to your body and press down, and your hands up at 90 degrees to your arms. After this action is kept for 20 minutes, move on to the next group of actions.

Abdominal muscle exercise action 7: stretch your arms left and right.

Sitting on the yoga mat, legs slightly bent, arms bent into a circle. The body leans back slightly, using the strength of the waist to turn left and right and stretch. After this action lasts for 20 seconds, enter the next group of actions.

Abdominal muscle exercise action 8: Push-ups and breaststroke side kicks

Push-ups, legs lifted to both sides, as close as possible to the armpit. After this action lasts for 20 seconds, enter the next group of actions.

Abdominal muscle exercise action 9: Sit up and curl up.

Sit on the mat, cross your hands on your chest and put your feet together. Yes, your legs are raised, your upper body leans forward, and your neck is curled and contracted. Then the upper body leans back slightly, legs are straight, and the last action is repeated. This action lasts for 20 seconds.

end

Matters needing attention

Exercise is about persistence, and you should know how to persist! It's best to find a partner, and the two will supervise each other and practice together!