Abdominal muscle group is one of the most important muscle groups in human body. It is very important for people who want to lose weight and have perfect lines, or just for fitness and maintenance. Moreover, doing abdominal exercises can also accelerate metabolism, and easily solving constipation problems can also make it easier to lose weight! It's not cost-effective to start fitness from the abdomen! Introduce four tips that you can practice at home without equipment, and practice quickly!

The belly of Sicily

Lie on your back on the ground, bend your knees naturally, step on the ground with your feet firmly, straighten your arms up, make a 90-degree angle with your body, and clench your hands with your fingers crossed. Slowly lift your upper body and feel your spine roll up one by one. Pay attention to the strength of your abdomen, not your arms, and don't stretch your neck. Hold your hands as high as possible and feel your body stretched. Keep your waist and lower back close to the ground.

Support bilateral abdominal jump

Keep your arms straight, face the ground and support your body. Keep your arms shoulder width apart, keep your feet together and keep your body in a straight line. Jump on the abdomen, put your arms on the ground, bend your knees, and jump to the left (if you are practicing on a yoga mat, jump outside the yoga mat). Then jump back to the middle position and jump to the right of your body. In other words, when you are moving, you should put your legs on one side of your waist, and each side is a complete set of movements. Try to make your movements light and flexible.

Abdomen in, legs on both sides.

Lie on the ground to the left, straighten your left arm and stick it on the ground at 90 degrees to your body, and put your right hand on your ear. While lifting your right leg (keep it straight and don't bend your knees), roll up your body to the right, try to stick your right leg tightly and narrow the distance from your elbow to your thigh. It should be noted that you should not want to roll your abdomen forward, but feel the compression of the right abdominal muscle during the action, and you should also pay attention to keeping your body perpendicular to the ground when lying on your side. Then lie down on the other side and exercise the abdominal muscles on the other side.

Support abdominal jump

Supporting abdominal jump is a simple version of supporting bilateral abdominal jump, but its simplicity has disadvantages. Only for rectus abdominis, bilateral jumping can also exercise ventral muscles. But for beginners, it is better to start with some simple actions. Any exercise should be gradual, and you should not force yourself too much.

Lean on the ground, feet apart, shoulder width apart. Jump forward on the abdomen to recover your legs, keep your toes light, and try to choose your hips too high instead of bending your knees. Then jump back to the original position immediately. Keep your waist straight and don't collapse when you retreat.