Which exercises are effective in training your waistline?

Some time ago, many people on Weibo and WeChat were showing off their abs. In fact, the abs are closely related to the body fat ratio. If there is more body fat, the abs will not appear easily. So if you want to get abs, you must first lose weight and reach the weight standard. In addition, some better exercise methods are also very important, such as static plank support, alternating leg crunches and other methods.

1. Static plank

Kneel on the yoga mat, lean your body forward, spread your elbows as wide as your shoulders, keep your feet together, stretch your legs straight back, touch the ground with your toes, tighten your buttocks, lift your abdomen, look at the ground in front of you, maintain even breathing, keep your body in a straight line, and be careful not to collapse your waist. Hold for thirty seconds, three to four sets a day.

2. Alternating Leg Crunches

Lie on your back on the yoga mat, raise your legs to 90 degrees to the ground, cross your fingers and place them behind your head, inhale, and while exhaling, lower your left leg to 30 degrees to the ground. At the same time, raise your upper body and place your hands on the outside of your right leg, inhale and bring them back. Exhale and lower your right leg to 30 degrees to the ground. At the same time, raise your upper body and place your hands on the outside of your left leg, inhale and bring them back. Pay attention to keeping your body stable and coordinate with your breathing. Do one set for each side. Do 20 sets at a time and do once a day.

3. Leg lift and abdominal crunch

Lie flat on the yoga mat, raise your legs, with your calves at 90 degrees and your calves parallel to the ground. Cross your fingers and place them behind your head. Inhale, and raise your upper body while exhaling. Inhale and return to normal. Make sure your calves always remain at 90 degrees. 15 times per set, 1 set per day.

4. Lie on your back and raise your legs

Lie flat on the yoga mat, lift your legs off the ground, with your calves at 90 degrees, and place your hands behind your head. Inhale, exhale and raise your upper body. Touch the outside of your left knee with your right elbow while pushing your right foot out. Touch the outside of your right knee with your left elbow while pushing your left foot out. Keep breathing evenly and don't hold your breath. Do 20 sets each time, once a day.

5. Single Leg Double Raise

Lie flat on the yoga mat, stretch your arms back and place them on the mat, inhale, and while exhaling, raise your upper body and left leg, hook your toes back, touch your toes with both hands, inhale and bring them back, exhale and raise your upper body, and touch your right foot with both hands. Do ten sets each time and do it once a day.

6. Bend your knees and tighten your abdomen

Sit on the mat, place your hands on both sides of your hips, inhale, and while exhaling, bring your legs close to your body and tighten your abdomen. Straighten your back and tighten your abdomen. Inhale and stretch your legs to 30 degrees from the ground, exhale and repeat. One set of 15, 1 set per day.

7. Left side crunch and leg lift

Lie on your side on the mat, open your right hand 45 degrees upwards, rest your head on your right arm, place your left hand above your left ear, inhale, and while exhaling, raise your upper body and left leg, bringing your shoulders as close to your hips as possible, inhale and retract, and repeat ten times. Change side and do crunches and leg raises on the right side, and do the same ten times. Do one set on each side every day.