Abdominal muscle contraction training

1. Stand up straight, relax your hands, lift forward, and use the strength of your abdomen to shrink back. When doing this, try to shrink your hips and arch your back.

2. Inhale and chest out, put your hands back to your sides for a few seconds, and then repeat the first step. Repeatedly practicing this group of contraction exercises can effectively exercise abdominal muscles and beautify waist and abdomen lines. Be sure to pay attention to the correct posture when practicing. After the last few moves, your waist and abdomen should feel a little sore. If there is no feeling at all, the lower back feels sore, which means that the posture is incorrect, which not only has no body shaping effect, but also causes sports injuries.

Waist and abdominal rotation training

1. Sit on the ground (or it will be more comfortable to find a cushion), step on the ground with your feet firmly, keep your back straight, lean back slightly, straighten your hands forward naturally and stand up.

2, the lower body remains motionless, and the upper body rotates left and right in turn with the strength of the abdomen. This group of movements can exercise the muscles on both sides of the waist and abdomen with great intensity. Generally, novices will find it a little hard to do it, but relatively speaking, the effect will be more obvious.

Lateral abdominal muscle training action

1. Lie on your knees. Keep your back, hips, thighs and knees in a straight line. Bend your right hand and put it next to your right ear. Relax your left hand and gently put it on your right waist.

2, waist and abdomen contraction force, make the body bend upwards, and then repeat the steps 1, 2 * * * 10- 15 times, then do the other side, train the left abdomen, and do three groups. For those who have a sports foundation, their visual ability will be improved.