Abdominal reduction effect ★★★★★★★
Effect of relieving upper abdomen ★★★★
You should lie flat first, with your feet as straight as possible, at 90 degrees to your body, and support your body with your hands behind your head. This is to avoid hurting your neck and try to keep your chin high.
Lift the scapula off the ground with your abdomen. Imagine that you have to reach your chest slowly, and then your feet. (just let the upper body feel the direction of the feet)
Try to keep your feet still and imagine that you are just doing upper body exercises.
After finishing a whole group, lie down slowly and repeat the same group. Repeat this action 12- 16 times.
Second, reverse the volume.
Abdominal reduction effect ★★★★★★★
Ass elimination effect ★★★★★★★
Lie flat on your back, bend your knees on the floor, put your hands behind your head and raise them to your chest, slightly bending 90 degrees.
Shrink your abdomen, lift your hips off the ground and lift them up.
The range of this movement looks very small, but you can feel your hips lift slightly when you do it with your heart. Repeat this group of movements 12- 16 times.
Third, cross sit-ups.
Effect of eliminating lateral abdomen ★★★★★★★★★
Abdominal reduction effect ★★★★★★★
Butt-up effect ★★★★
Thigh elimination effect ★★★★
First lie flat, bend your knees, put your feet flat on the floor, put your hands behind your head gently, and cross sit-ups.
Focus on the abdomen, lift slowly with the strength of the abdomen, and slowly turn the upper body.
Do sit-ups at an oblique angle to make the left elbow and right knee meet. (This means tilting)
It doesn't matter if the elbows and knees really don't touch, as long as they touch as much as possible.
Then slowly go down, return to the original prone position, and change to the right elbow and left knee. Remember to exhale every time you lift it.
A group of 30 times (that is, the left elbow matches the right knee, and the right elbow matches the left knee 15 times each).
Fourth, the upper body rolls.
Effect of relieving upper abdomen ★★★★★★★★
Abdominal reduction effect ★★★★★★★★★
At first, it was the same as ordinary sit-ups, lying flat and bending your feet.
Prepare posture, palms on thighs.
As long as you roll it up with the strength of your abdomen, the position of your palm will move forward and be brought to your knees.
Always keep your head slightly up, and don't lower your whole chin and head to your chest. Be sure to use the strength of the abdomen.
. Remember to exhale when you mention it, don't hold it back.
Then slowly return to the original prone position and do it again. Repeat this action 12- 16 times.