Easy three-step fitness exercise to get perfect abdominal muscles is actually very easy

Step 1: Bend over and do abdominal exercises

1. Kneel on the ground with your legs together and knees bent, with your thighs and calves at a 90-degree right angle. Support your body with your toes, bend your upper body forward, stretch your arms, and support your body with your palms on the ground. Tighten the muscles of your waist, abdomen, and buttocks to balance your upper body with the ground, with your head down.

2. Slowly lift your hips upwards, straighten your legs, put your feet on the ground, and connect your upper body and arms in a straight line, so that your whole body and the ground form a right triangle.

3. While inhaling, kick your right leg backward and upward, keeping your knees and elbows straight, so that your right leg, upper body and arms form a straight line.

4. Exhale slowly, sink your hips, pull your upper body forward and regain balance with the ground, stretch your left leg, bend your shoulders again, bend your right leg forward, and bring it under your chest. Then exhale again, lift your right leg and tilt your hips up, and do 5 times on each side.

Step 2: Standing Abdominal Exercise

1. Stand up straight with your left leg, put the center of gravity of your body on your left foot, bend your right knee, support your thigh and heel with both hands, and place your right ankle on your left knee to secure it.

2. Then maintain balance, release your hands, raise your arms forward with your palms facing down, straighten your chest and abdomen, sink and tighten your hip muscles, and hold the position for a few seconds.

3. While breathing, bend your left knee forward and sink your hips so that your thigh and calf form a 90-degree angle. Squat with your upper body slightly leaning forward, and your arms still raised in front of you. Inhale slowly again, stand up straight, and repeat 15 times.

Step 3: Lying down and tightening your abdomen

1. Lie down with your legs together, knees slightly bent, the angle between thigh and calf greater than 90 degrees, heels on the ground, upper body straight and leaning back, arms bent elbows backward, and use lower arms to support the body.

2. Keep your upper body in position, your knees straight, and lift your calves up off the ground to straighten your legs. At the same time, apply force to your waist and abdomen, but be careful to use moderate force to avoid falling backwards.

3. Keep your upper body leaning back on the ground with your legs straight and lifted up. While inhaling, open your legs as wide as possible.

4. Then exhale slowly, move your legs together, and cross your legs at the knees with your right leg on top and your left leg on the bottom. At this time, the muscles on the inner sides of your left and right thighs should be tightened.

5. After exhaling, inhale slowly again, spread your legs, then exhale and cross your legs in the air, swap the positions of your left and right legs, and do this back and forth 15 times.