Abdominal tuck is one of the most common abdominal exercises, which mainly exercises rectus abdominis. If you want to practice abdominal muscles, for beginners who lack exercise and lack of waist and abdomen strength, you can do abdominal rolling exercises first.

first step

Abdomen, lie flat on the ground, knees bent 90 degrees, feet flat on the ground. Put your hands across your chest or beside your ears, sink your shoulders and abdomen, and press your jaw slightly down until your scapula leaves the ground and your waist is fixed. Then press your scapula down to the ground, exhale upwards and inhale downwards, once each time.

Second step

Lift your legs and abdomen, lie flat on the ground, bend your legs and lift them, and your calves are parallel to the ground. The action is the same as above

Third step

The low leg lift belly roll is the same as the leg lift belly roll, except that the leg is put down and still stays in the air, a few inches from the ground.

A group of 20, it is difficult to insist at first, you must not be lazy, you must strictly follow the action requirements, even if you stop a little. Every stage of the movement should be unfamiliar to skilled, about a month and a half, the abdomen will become quite tight. If you add 40-50 minutes of jogging every day, the "general's belly" will naturally disappear.