Researchers in university of vermont tested 178 healthy women aged between 20 and 60. The oldest of them has 55% more abdominal fat than the youngest.
A big belly is not inevitable. Abdominal exercise can help you realize this wish. Pilates training is your secret weapon, because it can exercise all your abdominal muscles. By pulling the navel toward the spine at each part, this exercise can help you smooth your abdomen to the greatest extent. Do it three times a week and once every other day.
A. Lie on your back with your legs raised and your knees bent 90 degrees. Legs straight, waist parallel to the ground. Put your hands on your sides naturally, palms down. Keep your abdominal muscles contracted while pressing your back to the ground.
Inhale, lower your left leg and count "Down, Down" at the same time. Just start with your hip joint and touch the ground with your toes (but don't really touch the ground). Exhale, then lift your legs back to the original position and count "up, up" at the same time. Then do it with your right leg, and continue to alternate your legs until each leg makes a 12 stroke.
Legs are turning in circles
A. lie on your back with your legs straight. Lift your left leg toward the ceiling, keep your toes straight, put your hands at your sides, and palm down. Hold 10 for 60 seconds. If this action makes you uncomfortable, you can bend your right leg and put your right foot flat on the ground.
B. Draw a small circle with the tip of your right foot and turn your legs from the hip joint. Inhale at the beginning of the circle and exhale at the end. Try to keep your body still, don't sway, and tighten your abdomen. Do it in circles six times, and then do it in the opposite direction six times. Then start doing it with the other leg.
Lateral movement
Start this action as if you put your toes on the ground, but put your hands behind your head and put your elbows outward. Lift your upper body, lift your head, neck and shoulders off the ground, and contract your abdomen.
B Inhale and turn your body to the right, with your right knee and left shoulder as close as possible, and your left leg spread diagonally towards the ceiling. Exhale, starting from the other side. This is a group. Do 6 groups.
Kicking exercise
A, the left side of the body lying on the ground, legs straight, tight, let your body in the same straight line. Support your body with elbows and forearms and lift your ribs off the ground. Place your right hand gently on the ground in front of you to keep your balance. (If this action makes you uncomfortable, spread your left arm on the ground and rest your head on your arm) Lift your right leg, hip joint width, bend your foot, and let your toes face forward.
B exhale when kicking, kick your right leg forward as far as possible, and count "kick, kick" at the same time. Inhale, straighten your toes, swing your legs back and swing above your left leg. This is a group. Do six groups without lowering your legs, and then start on the other side.
Backward rotation extension movement
A, on the ground, forehead on the hand, palm on the ground, feet apart and hip joint width. Abdominal contraction.
B. Lift the head, shoulders and chest off the ground. Turn your upper body to the right with your back toward the center. Turn left and start again. Keep doing it until you turn six times on each side of your body.
Lateral bending movement of the body
A. Sit on the ground with your left hip, bend your left leg in front of your body, and put your left hand on the ground to support your body. Place your right foot flat on the ground so that it is in front of your left knee and your right knee faces the ceiling. Relax your right arm and put it on your right knee.
B, abdomen, body pressure to the left hand, hips off the ground. When you support the ground with your left knee (as shown in the picture), straighten your right leg and raise your right arm over your head so that your right finger and right toe are in a straight line. Hold 10 for 30 seconds, return to the initial position, and then start on the other side.