Core muscle group is a very important muscle group in the body, and the most important thing is to exercise core abdominal muscles. Today's movements are four abdominal exercises for beginners, all of which are relatively simple, but although they are simple, they will help to shape the abdomen and improve strength after doing them.

Many people have high body fat rate, but they don't know it. In fact, if a person's stomach is obese, it often means that this person's body fat rate is higher. Of course, the best way to know the data is to test it with a body fat meter. However, if you want to slim down your stomach and even develop your own abdominal muscles, mermaid lines and vest lines to reduce your physique, then these four movements are very suitable.

If your waist and abdomen are concave and convex, you can not only dress well and look thin, but also undress and have abdominal muscles. Having said so many benefits, let's take a look at some actions.

The first action: lift your legs and roll your abdomen.

Abdominal contraction is more suitable for stimulating abdominal movement than sit-ups and pull-ups. In addition to exercising the abdomen, many people exercise, and it is easy for back muscles to dominate. At the same time, when many people do sit-ups, it is easy to damage the cervical spine. The belly roll is completely stimulating the abdominal muscles, which is also safer.

Pay special attention to the point of exercise, that is, the arms and palms lightly touch the head, and don't use force. Abdominal muscles are mainly used to stretch the body to do belly rolling.

The second action: plate support

Plate support requires strong core stability. Although it looks simple and motionless, this action can mobilize 70+ muscles of your whole body in a short time. The key point of exercise is to keep the trunk stable and not shake, and the heel, legs, hips, back and shoulders are in a straight line. Don't bow your head, don't butt up, don't collapse.

The third action: hanging legs.

I believe you have seen many people do this on the horizontal bar in the park. This exercise can effectively sense the stretching of abdominal muscles, and be careful not to let the upper body shake during exercise, which is also part of the stability of the sports core.

Grasp the horizontal bar with both hands, sink your shoulders, tighten your abdomen, straighten your back, keep your spine neutral, and use the strength of your abdominal muscles to raise your legs. In order to prevent the compensation of other muscle strength, your feet are close together or crossed, which can effectively avoid excessive muscle participation and let you feel the stimulation of abdominal muscles.

The last action: bend your legs and abdomen.

This action is suitable for exercising at home or in the company. The thighs and calves are 90 degrees, in which the calves are parallel to the ground, and the back muscles and abdominal muscles exert their strength for a long time to raise the upper body as much as possible. This action is a variant of belly roll, the main difference is that except for the legs, the arms are straight with the rhythm and shake with the body. Regular exercise can improve your shoulder problems and have a good-looking and firm abdomen.