Each group of movements should be done for one minute, and there should be no interval between seven movements.

First, squat displacement

Although it is usually used in Taekwondo to manipulate the heavy punches of opponents around, it is also a killer way to work your oblique muscles and abdominal wall (except your legs and back), while keeping your heart rate to burn more calories.

Action 1: Stand with your feet wider than your hips, shift your weight to your left leg, and then lift your right heel and your "guard" arm (elbow in front of the bent ribs, fist in front of your chest). By squatting, draw a letter U from left to right and leave the upper body. Repeat the other side immediately, keeping the abdominal muscles pulling towards the spine all the way.

Second, kick forward.

If done correctly, Taekwondo forward kick is not only a great action to carve powerful legs and resist attacks, but also an important core muscle, which can work together, just like your abdomen, back and buttocks.

Action 2: Move your left foot forward. After separating your arms, the weight will be transferred to your left leg, and your right leg will turn into a cavity (your right knee will bend upward toward your chest). The rapidly expanding legs exhale forcefully through the mouth, kick out from the hips, hold the trunk, and push back slightly through the foot ball. Go back to the leg cavity, and then put your right foot back to the left separation position (the weapon has never been taken lightly).

Third, curl

Flat abdominal muscles, curl and cross combinations often appear in Bali, which will definitely sting you!

Action 3: Bend your knees, put your feet flat on the floor, and lie down with your hips up. Inhale through the nose. Keep your chin relaxed, keep your chest and eyes looking straight ahead, exhale, and slowly bend your upper back off the ground, pull your abdomen deeply toward your spine, and keep your hands on the back of your thighs. Lift off the ground with your shoulder blades and press down on your middle back, with your body up an inch and close to your legs. Lumbar back 10 cm. This is a representative. Then enter the cross twist, turn your shoulders to your left leg, and move your hands to the outside of your left thigh. Repeat 20 times to the left and then 20 times to the right.

Fourth, the scorpion posture.

Because it exercises the buttocks, lower back and oblique muscles together, forcing you to keep balance with your abdomen.

Action 4: Bend your right leg back 90 degrees, and sit at an angle of about 90 degrees before your left leg bends your knees. Before the arm reaches the right leg facing the floor, transfer the weight and lean forward slightly. The chest is arranged in a line above the right leg to keep the spine straight naturally and the abdominal muscles are involved. Raise your left leg as high as possible from the ground and torso, put your hands together and pray, and sink your shoulders to your hips. Raise your left leg by one or two centimeters, then fall back by one or two centimeters, without touching the ground. The other side of repetition. (Too challenging? Keep your hands moving on the ground, not when praying with your palms. )

Tps: While practicing the above weight-loss movements, the weight-loss effect is more obvious with the lotus leaf ash effect created by Dai Sigong, the physician of Zhu Yuanzhang, the Emperor Taizu of Ming Dynasty. Lotus leaf ash has the functions of clearing heat and relieving summer heat, diuresis, warming stomach and dispelling cold. Dai Sigong believes that "lotus leaf ash makes people thin and feel inferior", and since then, people's common weight loss methods have become the most commonly used weight loss products. Professor Zou Yunxiang, a contemporary famous doctor, thinks: "Patients with hypertensive heart disease, if their blood pressure is too high, their bodies are plump and obese, and their weight is about 80-90 kilograms, can take lotus leaf ash, 6-20 grams three times a day. After taking 10, their weight can be reduced by more than 5 kilograms, and even people with blood lipids above 600 mg can gradually return to normal. " Lotus leaf ash has a strong weight loss effect. It is reported that after taking three kilograms of lotus leaf ash continuously, the effective rate is as high as 90%. Because of the good effect, not only the sisters who need to lose weight, but also the criminals took a fancy to lotus leaf ash. It broke the news that a group of criminals in Ganzhou, Jiangxi Province made a large number of fake lotus leaf ash and flowed into the market. The main feature is that the fake lotus leaf ash is black, similar to plant ash, while the real lotus leaf ash is burnt yellow. Please pay attention to identification.

Five, double body (selective practice is difficult)

If you have tried to balance the crow's arms before, you know how much your abdomen (especially the lower part) has to work hard to keep your body in this yoga posture. If you've never tried it, start by setting a subsequent version, and then gradually move to full posture.

Action 5: Squat down until your knees are wider than your hips. Lean forward, then put your hands on the floor, about shoulder width, and bend your elbows. Bypass the back and pull to the spine, press both sides of the trunk on the inner thigh, transfer the weight to the arm and lift it to the foot to exercise the abdominal muscles. Keep your posture. If necessary, gently put your toes on the floor, or try to lift your feet completely, point to your toes, put your heels close to your tailbone, and balance your arms 1 min.

Sixth, the side balance kick.

This may not be like your traditional abdominal exercises, but your core muscles will work crazily in half a month to help you avoid falling down during this balanced yoga.

Action 6: Start from standing, fold forward and put your hands on your shoulders below the ground. Keep your knees soft, transfer the weight to your right foot, and then lift your left leg high behind you. Stay on the ground, open the left hip and right fingertip in the upper right corner, and then turn the torso to the left. Extend your left arm, straighten it, and look up at your left finger. If it is difficult to find a balance from the beginning, try to put the yoga block under the supporting hand to make this posture easier to master and exercise strength and flexibility at the same time. ) hold 1 min, and repeat on the other side.

Seven, the front arch bridge

Although all Pilates is centered around the core, especially the mermaid's straight back is really an excellent job to exercise your abdomen from all angles.

Action 7: At the beginning, in the position where the right hand is directly placed on the shoulder side, the left arm extends to the shoulder of the ceiling, the left leg crosses the right side, and the foot presses against the floor. Engage ABS and press it on the floor with the right body. Inhale, look up, and use your left hand. When exhaling, reach the left armpit and the back of the body, support the abdominal muscles on the tight spine, lift the hips (the body is inverted V-shaped), and rotate the foot ball.