Today, I would like to recommend some abdominal muscle training moves suitable for beginners. These exercises are not difficult, but they are effective. Before you start abdominal muscle training, you must know your body fat percentage. If your body fat rate is high, then you should do some fat reduction training, not only abdominal fat reduction training, but also whole body fat reduction training, so that our body fat rate can reach a suitable low level.

Only if your fat rate is low enough can we make our abdominal muscles stand out and achieve the ideal review situation. If there is too much fat, the abdominal muscles will be wrapped in fat, and the lines of the abdominal muscles will not be seen, and the effect of abdominal muscle exercise will not be seen. Therefore, before doing muscle training, you must do fat reduction training.

Then these actions we recommend to you can be used as abdominal fat reduction training or abdominal muscle exercise, and the effect is very good. If you want to use these movements to do abdominal fat-reducing training, you should also cooperate with some whole-body training movements in addition to these movements, so as to achieve your whole-body fat-reducing training purpose.

1, hold your head, lift your legs, and roll your belly.

The first move I recommend to you is to hold your head, lift your legs and roll your abdomen. First of all, we need to keep our supine posture, then bend our legs 90 degrees, keep our abdominal muscles tense, hold our head with both hands, and use our abdominal strength to complete this action. When doing this belly tuck, try to let our elbows touch our knees, which will be better.

Step 2 bend over the climber

The name of the second movement is leaning over the climber, which is a classic abdominal muscle training movement. First of all, we need to keep a basic leaning posture, tighten our abdomen and try to keep our bodies in a straight line. Keep this posture unchanged, and then we need to quickly complete an alternating knee lift to make it look like a mountain climbing run.

3. Bend down to support the knee jump.

The next action is called bending down to support the knee jump. This action is also completed on the basis of bending over to support. First of all, we should keep a basic posture of bending over and supporting, tighten our abdomen and then close our feet.

Keep this posture unchanged, and then we'll finish this knee jump. When doing this action, you must feel the tension of your abdominal muscles. You can do it as slowly as possible, but the movements must be standard.

4, flat support

The last movement recommends a classic movement, that is, our flat plate supports this movement, which can not only help us exercise our abdominal muscles, but also help us exercise our whole body muscles. This is a good action.

Before doing this action, we should keep our body in a prone position, then bend our arms on the ground to support our body, keep our abdominal muscles tense, let our legs leave the ground and put our feet behind our backs to support our body. Let's try to keep our bodies in a straight line and keep the plate supporting. We insisted on completing this action for more than a minute.