Losing stomach is not just about practicing abdominal muscles. Please understand this. Reducing fat is systemic. To flatten your stomach, you need to do systematic training, such as strength training and aerobic exercise. You can't just practice strength, because the effect is slow.
Strength training suggests doing more compound movements and multi-joint exercises, such as squat, hard pull, bench press and pull-ups. And train more large muscle groups, consume more, and reduce fat better. After strength training, do aerobic exercise. Aerobic exercise is the only way to lose weight. It is recommended to do it for more than 40 minutes at a time, and the effect is better. Diet should also be moderate. Light and greasy, snacks and midnight snacks are not allowed.
Abdominal muscle training should be arranged 3-4 times a week to strengthen abdominal muscles. Today, I recommend 9 abdominal movements, both simple and difficult. You can choose the action that suits you according to your own ability.
9 abdominal muscle training moves
Action 1 bend your knees and abdomen.
Mainly exercise the upper abdominal muscles and try not to use the neck. Do 15-20 times in each group, a total of 3 groups.
Action 2 reverse belly roll
Mainly for the upper abdominal muscles, when lifting, the buttocks should leave the ground, remember to wrap the body, and each group should do 3 groups 15 times.
Action 3 supine belly roll
The goal of the exercise is the same as exercise 1. It is suggested that each group should do 3 groups 15 times.
Action 4 yoga ball belly roll
It is more difficult, the core is not stable enough, and it is easy to shake, but it will be better, which is also a challenge. Try to spread your feet as far as possible and stabilize your body. It is suggested that each group should do 10 times, with 3 groups.
Action 5: reverse the belly and kick, add the dragon flag and slow down.
This action is very rare, and it is difficult for ordinary people to get it. If it is better, you can try it. Just look, do your best.
Action 6 supine elbow touching knee
I mainly exercise the internal and external oblique muscles of abdomen, which is a compulsory exercise of vest line. The effect is particularly good. Always touch your knee with your elbow. I do it 20 times in each group and in 3 groups.
Seven-sided belly roll
This action is mainly aimed at the lateral abdominal muscles, and it is also difficult. It is difficult to find the power point of this action. Let's try again. Each group does 10 times and performs 4 groups.
Move the octagonal support to lift the knee.
Mainly for the side waist and abdomen, do a good job of lateral support, and then squeeze the side waist with one hand and one foot at the same time to feel the contraction of the side waist. Do 10 times in each group, and carry out 3 groups.
Action nine v-shaped belly roll
This movement is difficult and requires good balance control ability. Do 15 times in each group, and carry out 3 groups.