The most effective exercise to reduce abdomen, how to lose weight has always been a hot topic. Women want to have a slim waist and beautiful legs. Everyone wants to have a perfect figure, but many people don't know how to lose weight. Now share the most effective exercise to reduce the abdomen.
The most effective exercise to reduce abdomen is 1. First, it is a static action, but it is quite difficult. Land on all fours, face the ground, support your body with elbows and toes, and keep your body straight. Hold this position for 20 seconds or as long as possible.
Second, lie flat on the ground with your hands akimbo. Lift your legs up and make a 90-degree angle with your upper body. Move your hips up with the strength of your abdomen, and then fall back. This action is repeated in 3 groups, each group 10- 15 times.
Third, sit-ups at an upward angle. Lie flat on the floor and lift your legs at an angle of about 60 degrees. Put your hands behind your head, lift your upper body, touch your right knee with your left elbow, and then change your right hand. Repeat 3 groups with 25-30 in each group.
Fourth, lie flat on the ground with your hands akimbo. Lift your legs up and make a 90-degree angle with your upper body. Move your hips up with the strength of your abdomen, and then fall back. This action is repeated in 3 groups, each group 10- 15 times.
Fifth, this action is a bit difficult. Lie flat on the floor, lift your thighs about 60 degrees, and keep your calves parallel to the ground. Hands crossed behind your head, head off the ground. Keep this position and stretch your legs slowly. Repeat this action for 3 groups, each group 15-20 times.
Action 1: Sit with knees bent and abdomen closed (15-20 times)
Sit on the yoga mat, put your hands on both sides of your hips to support your body, lean back and forth, and straighten your legs forward.
Keep your body stable. Abdominal strength drives your legs and knees to bend forward and lift, while your upper body moves forward.
Stop at the top of the movement to fully squeeze the abdominal muscles, and then slowly recover in the opposite direction, paying attention not to land when recovering.
Action 2: Support the opening jump+mountaineering run (10- 15 times)
Bend over, support your arms on the yoga mat directly below your shoulders, with your elbows slightly bent, your back straight, your core tightened, and your legs straight together.
Keep your body stable and don't shake too much. The lower abdomen exerts force to drive the legs to jump to both sides at the same time, and then jump back inward after the toes land.
Then the legs alternately run to the knees, lift the knees 6-8 times, and then jump again after recovery.
The whole movement process is completed in a unified rhythm, so don't be chaotic. If the control is not good, you can separate the two actions.
Action 3: Lie on your back with straight legs, roll your abdomen and touch your feet (15-20 times)
Lie on your back on the yoga mat, stick your upper body to the ground, straighten your arms up, and lift your legs together so that your thighs are perpendicular to the ground.
Keep your lower back from the ground, roll up your upper back by abdominal force, and move your arms up with your body to keep your hands and feet as close as possible.
Stop at the top of the movement, and then slowly restore in the opposite direction, paying attention to keeping the lower back from leaving the ground during the whole movement.
Action 4: Lie on your back and lift your legs (15-20 times)
Lie on your back on the yoga mat, with your upper body on the ground, your arms bent at your sides and your legs straight forward.
Keep the upper back and elbows close to the ground, the lower abdomen exerts force to drive the legs to bend their knees and lift them upward, and then lift the hips off the ground when the thighs are vertical to the ground.
Stop at the top of the movement, feel the contraction of the lower abdominal muscles, and then slowly recover in the opposite direction.
Proper deceleration can effectively avoid inertia.
Action 5: Lift your legs alternately in sitting position (20-30 times).
Sit on the yoga mat and put your hands on your sides to support your body. Your upper body leans back slightly, your legs are straight forward and your feet are off the ground.
Keep your body stable, and the lower abdominal muscles exert force to drive your legs to swing up and down alternately.
Maintain a uniform speed during the whole movement, and be careful not to touch the ground during the leg drop.
Action 6: Support your knees and touch your feet (16-20 times)
Bend down, support your arms on the yoga mat directly below your shoulders, bend your elbows slightly, and straighten your legs together.
Keep your body stable, don't shake, and keep your core tight. The lower abdomen pushes one leg to the knee, while the other hand touches the knee on the side of the movable leg.
After the action vertex stops for a period of time, the opposite direction resumes, and then the action on the other side is completed.
Start formal training after proper warm-up. During exercise, the target muscles should exert their strength to complete every movement. If you slow down your exercise speed properly according to your own ability, you can feel the contraction and extension of abdominal muscles more effectively, and also avoid the inertia of the action effectively, thus making the training more efficient. Rest for about 30 seconds between exercises, 3-4 groups at a time, and stretch the abdominal muscles to relax after the training.
The most effective exercise to reduce the lower abdomen II. Abdominal training method
1, lower abdomen training
Practice: the body lies flat, palms down, and placed on both sides. Then curl up, the thigh bends perpendicular to the ground, and the calf bends horizontally to the ground. Then slowly tighten the abdominal muscles, lift the hips 2-5cm, and keep this posture. (upper body and arms relax), then slowly lower your hips and repeat this action.
2. Upper abdominal training
Practice: Lie on your back, bend your knees and put your calves horizontally on the back of the chair. The thighs should be vertical and the hips should be close. Bend slowly, make a 30-degree angle with the ground, and keep your posture. Lie down slowly. Straighten your legs for better results.
Lower abdominal tightening training method
Action 1: 10- 15 supine leg;
Action 2: Sit with your knees folded15-20;
Action 3: supine 15-20 hands and feet opposite;
Action 4: Sit alternately with elbows touching knees 15-20.
The above four super abdominal muscle training movements can perfectly exercise the whole abdomen, especially the lower abdomen. When women do these four movements, they do 10-20 for each movement. After a short rest, they do the next movement 10-20, doing 4-6 cycles, 3-4 times a week.
What is the principle of abdominal muscle training?
Rectus abdominis is a long muscle group composed of a series of short muscle fibers in the vertical direction. The function of the upper abdominal muscles is to pull the chest towards the legs and buttocks, while the lower abdominal muscles connect the upper abdominal muscles with the pelvis, making the pelvis upturned.
This is the external oblique muscle and the internal oblique muscle, which are distributed on both sides of the rectus abdominis. In addition, the stability of the trunk during exercise also depends on these two groups of muscles. In the process of reverse belly roll, the left and right abdominal oblique muscles contract at the same time to maintain the stability and balance of the body.
Internal oblique muscle is a deep muscle group hidden under external oblique muscle. Its function is similar to that of the external oblique muscle, which can keep the trunk stable and lift the legs upward. In abdominal training, it can play a role and make abdominal training achieve better results.
Therefore, in order to look better and slimmer, belly training is actually a kind of fitness, which not only achieves the function of exercise, but also exercises the body. Let's act quickly!