do action

Cycling is the best exercise for rectus abdominis (also known as "six-pack abdominal muscles") and oblique muscles (also known as waist). The correct way is:

1. Lie on your back on the floor with your hands crossed behind your head;

2. Knee to the chest, shoulder blades off the ground, but don't pull the neck;

3. Straighten your left leg at an angle of about 45 degrees with the ground, and twist your upper body to the right at the same time, so that your left elbow is close to your right knee;

4. Change the right leg immediately after restoring the original posture, so that the right elbow is close to the left knee;

5. Take turns left and right. I like riding a bike. I suggest doing it 12- 16 times.

General chairman action

Captain's chair is a kind of fitness equipment and the second most effective exercise for abdominal muscles. Most health clubs have this equipment. The correct way is:

1, stand on the chair and grab the handle to fix your upper body;

2. Squeeze the cushion on the back, tuck in the abdomen, lift the legs, and bend your knees to your chest;

3, don't bend your back, pay attention to breathing evenly;

4, slowly put down to restore the original posture, it is best to 12- 16 times.

Sit on the ball and bend your body.

Fitness ball is a good instrument to strengthen abdominal muscles, and this action is our third choice to exercise abdominal muscles. The correct way is:

1, lie on your back on the fitness ball, which is located under your middle/lower back;

2. Cross your arms on your chest or your hands on your head;

3, abdomen, push the upper body away from the ball, keep the ball still and not rolling;

4. Put down the upper back and re-stretch the abdominal muscles. It is recommended to carry out 12- 16 times.

Vertical leg movement

Vertical leg movement is the fourth effective action to exercise abdominal muscles. The correct way is:

1, lie on your back on the floor with your legs straight up and your knees crossed;

2. Shrink the abdomen and lift the scapula off the ground. The feeling is to move your chest to your feet.

3. Keep your legs in a fixed posture and imagine the feeling of abdominal compression on the spine;

4. Put your legs down and do it again. It is recommended to do 12- 16 times.

Trunk skateboard

Trunk skateboarding is a kind of fitness equipment, and it is a difficult movement, because it is easy to hurt your back if you don't master it well. Action method is:

1. Kneel on the ground, grab the two handles of the trunk skateboard, and don't hold your breath.

2. Exhale, grab the handle and slide as much as possible. If you can't control it halfway, or feel uncomfortable in your back, you will slip too far;

3. Shrink the abdomen and pull back.

Stretch your arms and abdomen

This action is listed as the sixth in abdominal fitness, and it is done like this:

1, lying on the mat, naturally stretching your arms to the back of your head, locking your hands and sticking your arms to your ears;

2. Abdomen, shoulder blades up;

Step 3 put it down. It is suggested to repeat 12- 16 times.

Completely vertical leg movements

This action is a combination of the upper body and the lower body. The correct way is:

1, lie on your back on the ground and extend your legs vertically to the ceiling;

2. Gently wrap your hands around your head, tuck in your abdomen, and lift your shoulder blades toward the ceiling;

3. At the same time, stretch your feet and lift your heels upward, body form U-shaped;

4. Relax the heel and scapula, and then do it for the second time. It is recommended to carry out 12- 16 times.

Abdominal pushing action

This is the ninth action, and it is done like this:

1. Sit on the abdominal pusher and grab the handle with both hands;

2, abdomen, shake forward, remember to use the strength of the abdomen instead of others;

3, relax the abdomen, it is recommended to carry out 1-3 rounds, and repeat 12- 16 times each time;

4, pay attention, slowly, with the strength of abdominal muscles, rather than pushing with your arms.

Elbow-toe support action

This is our 10 position, which can enhance the endurance of abdomen and back and strengthen muscles. The practice of this action is:

1, lying face down on the mat, palms flat and forearms supported;

2. Push your body up, stand on tiptoe and support it with elbows and toes;

3. Ensure that the back is flat and the body is in a straight line from head to toe;

4, abdomen and hips, to avoid hips arching;

5. Hold this position for 20-60 seconds, and then put it down. Suggest 3-5 times.