Efficacy: training rectus abdominis.

Steps:

Take a supine posture at the beginning of the action, and naturally bend your knees.

When exhaling forcefully, put your hands on your thighs, and your shoulder blades slowly leave the ground, so that your body leaves the ground.

Stretch your hands as far as possible to your knees and relax and return to your original position when inhaling.

Lower abdominal training exercises

Efficacy: training the end of abdominal muscles (lower abdomen position).

Steps:

Take the supine position at the beginning of the action, and straighten your feet naturally.

When exhaling forcefully, lift one foot for about 45 degrees, and then lift the other foot for 45 degrees.

When inhaling, gently put one foot back to the ground, then gently put the other foot down and relax and return to the original position.

Tips: When you do some abdominal exercises, you will definitely feel very sore, so in this process, don't exceed your exercise load, or overstretch your muscles and destroy muscle fibers, which will not only fail to achieve the effect of thin abdomen, but also cause sports injuries.

Lateral abdominal movement of elbow and knee contact

Efficacy: training the lateral abdominal muscles.

Steps:

Take a supine posture at the beginning of the action, and naturally bend your knees.

When exhaling forcefully, one elbow touches the knee of the opposite foot, and the shoulder leaves the ground to make the body leave the ground.

The knee of the opposite foot leaves the ground and touches the unilateral elbow. Relax and return to the original position when inhaling.

Hip-lifting exercise

Efficacy: training hip muscles.

Steps:

Take a prone position at the beginning of the action, and straighten your feet naturally.

Exhale with one leg off the ground.

Push the hip muscles upward for 30 seconds, then relax and return to the original position when inhaling.

Bicycle exercise

Efficacy: Train lower abdominal muscles, leg muscles, hip muscles and hip muscles.

Steps:

Take a supine posture at the beginning of the action, and naturally bend your knees.

At the beginning of the action, press the instep and lift the leg.

Your feet naturally alternate, and rest after stepping for 30 laps.

Tip: Through these exercises, you can stretch the muscles of your waist and abdomen in a balanced way, so as to eliminate abdominal fat and shape a more beautiful and moving curve. When doing these actions, you should inhale through your nose, exhale through your mouth, adjust your breathing style, and breathe in the most natural way.

The original text was published in Mama Baby Magazine. Please visit the website of "Mother's Baby's Life during Pregnancy" for detailed articles. ※.