The fastest way to lose weight in abdomen
In this season of accumulating belly fat, you can't be lazy. You should keep a certain amount of exercise. According to a reasonable frequency, even once a week, it's no problem. Try the following 9 recommended abdominal weight-loss exercises to easily exercise abdominal muscles and lose belly fat!
Torsion and abdominal retraction
Lie on the ground, legs together, straight forward, arms bent elbow, two hands in the back of the head above and below. Then bend the right leg to close the leg moderately, bend the knee upward and lift the left leg, make the leg and thigh vertical to the ground, lift the leg at the same time, lift the right upper body forward to the left, keep the right shoulder off the ground, keep the right arm and elbow close to the left knee as far as possible, apply pressure on the abdomen, and repeat the action after changing sides.
abdominal curl
Lie on the ground with legs bent and knees together, waist and back fully extended on the ground, arms bent and elbows, hands holding the head, shoulder blades back, so that the arms are as close to the ground as possible. While exhaling, use the abdominal force to lift the upper body. When lifting, the chin is retracted and the arms are slightly forward, so that the elbows touch the knees and the feet are not off the ground. Then slowly lie down to restore the posture and do it back and forth several times.
Shoulder up
Lie down in the same sit up position. Bend your legs to 90 degrees, hold your head in both hands, lift your shoulders off the ground and close your chin. But don't lift your upper body too much, let alone do it. Try to keep your back, including your back and buttocks, and your feet off the ground. Use your upper abdominal muscles To complete the lift.
Lift up and touch the knee
Lie on the ground, with legs bent and knees together, left arm bent and elbow bent, left hand holding the back of the head, extend the right arm, use the right hand to stretch forward and abdominal pressure, pull up the right shoulder, lift up from the ground, touch the outside of the left knee with the right hand, the arm is straight, the right abdomen is especially compressed, which can strengthen the muscle strength of internal and external oblique muscles.
Stretch to support the ground
Bend your elbows, clench your fists, use your lower arms 90 degrees to support the ground, straighten your legs back, support your feet, and slightly separate your fists from each other. Don't sink your body. Keep your posture parallel to the ground, but don't pucker your hips up. Keep it for 1 minute to strengthen the rectus abdominis and transversus abdominis.
Lateral stretch
Lie on the ground, then bend the right elbow, make a fist with the right hand, support the ground with the lower arm straight ahead, let the right body off the ground, keep the feet together, support the body with the outer side of the right foot and lower arm, straighten the whole body, keep a straight position for 1 minute, do it three times left and right, can strengthen the upper and lower abdominal muscles and abdominal oblique muscles.
Kneeling in supine position
Lie down with your legs bent. Start from the inside of your thighs, your knees and the inside of your feet are close to each other. Hold your head in both hands, open your elbow bending arms as far as possible, and use your abdomen to push up your shoulders. Keep your back and lower parts, including your back and buttocks, close to the ground. At the same time, swing the knee cover to the left and right. The weight of your legs loads the internal and external oblique muscles.
Bend your knees and lift your legs
Lie on the ground, arms straight, on the side, palms on the ground, legs and knees together, away from the ground, leg and thigh, thigh and upper body into 90 degrees. Then make the pelvis curl up, the thighs close to the abdomen, almost parallel to the ground, and the legs swing up, the buttocks and waist also off the ground.
Raising legs and twisting knees
After lying down, bend your knees and lift your legs to make the leg and thigh, thigh and upper body form a 90 degree angle, hold your arms on both sides of the upper body, twist the closed knee to the left upper body, move the thigh to the upper body, lift the hip and back waist, and turn your face to the left side at the same time. After lifting your legs to 90 degrees, twist your knee to the right upper body, and face to the right side. Repeat this for several times to exercise the balance of abdominal muscles.
