Lie on the bed or floor, cross your legs, straighten your body forward, and put your hands behind your head to make a head shape.

Then fold the right leg properly, bend the knee on the net, and lift the left leg so that the calf is perpendicular to the thigh and the thigh is perpendicular to the ground. When lifting the leg, lift the left upper body to the left, so that the right shoulder leaves the ground, and then change the leg to do the same action.

Effective and healthy abdominal weight loss method

Step 2 sit-ups

Put your knees together, lie flat on the ground, fully stretch your back on the ground, bend your elbows, put your hands on your head, and tilt your shoulder blades backwards so that your arms can lean on the ground as much as possible.

While exhaling, push your abdomen and lift your upper body. When lifting, the chin is retracted, the arm swings forward slightly, so that the elbow touches the knee and the feet keep on the ground. Then lie down slowly, regain your posture and do it back and forth several times.

Step 3 lift your shoulders

Also lie down in the preparation posture of sit-ups, knees together, legs at about 90 degrees, hands on your head, back up when exhaling, shoulders off the ground, and chin folded.

But don't lift your upper body too high, let alone do it. Try to keep your feet on the ground below your back, including your lower back and hips, and use the muscles of your upper abdomen to complete the lifting action.

4. Lift your knees.

Lie on the ground with your legs together, bend your left hand, put it on the back of your head left and right, stretch out your right arm, exert pressure on your abdomen by stretching your right hand, lift your right shoulder up, touch your left knee with your right hand, and then straighten your arm, which can enhance the muscle strength of your inner and outer abdomen.

Step 5 stretch the ground

Bend your arms, clench your fists, support the ground 90 degrees with your forearm, straighten your legs backwards, and support your feet on the ground, slightly apart from your fists. Don't sink, keep your posture parallel to the ground, but be careful not to tilt your hips. Maintaining 1 min can strengthen rectus abdominis and transverse abdominis.

Effective and healthy abdominal weight loss method

Step 6 stretch sideways

Lie on the ground with your whole body on your side, then bend your right elbow, make a fist with your right hand, and straighten your forearm forward to keep your right side off the ground and your feet together. Support your body with the outside of your right foot and forearm, straighten your whole body for 65,438+0 minutes, and do it left and right three times, which can strengthen the upper and lower abdominal muscles and oblique abdominal muscles.

7. Lie on your back and twist your knees

Lie down on your knees, starting from the inner thigh, with your knees and the inner soles of your feet close to each other. Put your hands on your head and open your elbow as far as possible. Lift your shoulders with abdominal strength, keep your back and lower parts, including your back and hips, close to the ground, and swing your knees back and forth from left to right. The weight of your legs puts a load on the internal and external oblique muscles.

8. Bend your knees and lift your legs

Lying on the ground, arms straight, beside you, palms on the ground, knees together, off the ground, legs and thighs, thighs and upper body at 90 degrees.

Then the pelvis is rolled up, the thighs are gathered towards the abdomen, almost parallel to the ground, the calves are swinging upwards, and the hips and lower back are also off the ground.

9. Lift your legs and twist your knees.

After lying down, bend your knees and lift your legs so that your calves and thighs are at 90 degrees, and your arms are supported on both sides of your upper body. Twist your knees together to the left upper body, put your thighs close to the upper body, lift your hips and waist, and turn your face to the left. Then, after 90-degree leg lift, twist your knees to the right and face to the right. Repeat this several times to exercise the balance of abdominal muscles.

The content comes from (Miao) director//teacher//push//recommendation//,please adopt it as appropriate!