Abdominal muscles usually exercise less. If you don't pay attention to exercise, abdominal fat will gradually increase and muscles will become slack, especially those who often sit and work. Excess fat is deposited in the waist and abdomen, which is not only ugly, but also easy to cause various diseases. Therefore, it is necessary to strengthen exercise and accelerate blood circulation at the waist. Proper exercise can also accelerate the secretion of various glands related to the body, thus making the waist more soft and flexible. At the same time, most waist and abdomen training does not require special equipment.
First, lie flat and tuck in your abdomen.
1, lying flat and rolling the abdomen is a single rectus abdominis exercise, which makes the abdominal muscles get comprehensive exercise and consumes excess abdominal fat.
2, supine, knees naturally bent, jaw miniature, slowly tighten rectus abdominis.
3. Lift your shoulders with abdominal strength. This action only requires the scapula to leave and return to the ground, and the lower waist never leaves the ground. Exhale when rolling up and inhale when restoring.
4, pay attention to the lumbar spine don't leave the plane, one step back in the middle, too much chin, neck flexion and extension will hurt the neck. Fixing your head at an appropriate angle for exercise will make your muscles ache, but it won't hurt your neck.
Second, oblique abdominal roll
1, oblique abdominal roll can exercise abdominal psoas and oblique abdominal muscles.
2. Lie on your back on a flat surface with your legs bent, your knees bent 90 degrees, and your hands on your ears. Put your left hand on your abdomen, and lift and bend your right leg slightly, or straighten it.
3, keep the waist fixed, do abdominal roll, one elbow and the other knee are relatively close.
This action should keep the balance of the body, and be careful not to move the pelvis. The frequency and range of exercise vary from person to person.