What are the effective abdominal exercises?

For people with more fat around the waist and abdomen, wearing clothes is greatly restricted. Not only that, but her body shape isn't very beautiful either, lacking some of the charm she should have. If you have a lot of fat in your abdomen, you can tighten your abdomen, which can effectively avoid embarrassment. But if you want to really tighten your abdomen, you need to do more exercise. Next, let’s take a look at how some exercises can help tighten your abdomen!

1. Bicycle

Lie on the ground with your head in your hands. Bend your left knee and bring it close to your chest, and bring your right elbow toward your left knee, lifting your right shoulder as well. Switch to the other side, bringing your left elbow closer to your right knee. Repeat this process alternately.

2. The Captain's Chair Movement

Stand in the middle of this chair, hold the armrests with both hands, and lean your back against the "chair back". Then slowly squat down until you feel like you are sitting in a chair. The key is to keep your waist strong and your feet still so that the thighs are under pressure.

3. Flexion Exercises on a Fitness Ball

Lie on an exercise ball with your lower back touching the ball. Cross your arms over your chest or hold your head. Use your waist to lift your upper body off the ball, while trying your best to keep the balance of the fitness ball. Lie down again and repeat sit-ups on the ball. This exercise is very effective for abdominal training.

4. Vertical Movement with Staggered Legs

Lie face up on the ground with your legs crossed on the ground and your head in your hands. Lift your legs up until they are perpendicular to the ground, and lift your head as well. Pause at the top and breathe once, then repeat.

5. Abdominal muscle plank exercise

Hold the handles of the abdominal muscle board with both hands, stretch your body forward as far as possible, and then use your abdominal muscles to pull your body back. In this stretching and contracting movement, the abdomen is well stretched.

6. Long Arm Flexion Exercise

Lie faceup on your mat with your arms extended overhead, palms stacked together. Place your hands with your knees bent. Then push your upper body upward, using your shoulders but don't stretch your neck; keep your arms straight. Put it down again and repeat.

No. 7: Lying down and lifting your legs to tighten your abdomen

This exercise also makes full use of the strength of the abdominal muscles and emphasizes the strength of the lower body. How to do it: Lie down with your hands on both sides and your legs crossed. Engage your abdominal muscles and lift your legs with your knees bent. Then put it down again and repeat. Since the movement is relatively simple, you must rely on the strength of your abdomen rather than your thighs to perform it.

8. Abdominal Exercise with Straight Legs

Similar to the abdominal exercise in number 7, lie on your back with your legs pointed toward the ceiling. Hold your head with your hands and point your heels toward the ceiling so that your body forms a "U" shape. Lower both hands and feet and repeat.

9. Abdominal wheel exercise

Ab wheels can often be seen in gyms, and the key areas of exercise are the neck and arms. How to do it: Sit on the ab wheel and hold the armrests. Contract your abdominal muscles and lean forward, repeating 12 to 16 times. Try to do this using your abdominal muscles instead of your arm muscles.

In addition to the exercise methods mentioned above, you can also do plank exercises, which have always been popular. Plank exercises can not only help tighten the abdomen, but also exercise the waist. If a woman can do plank exercises one year before preparing to have a baby, her belly will not become loose after giving birth and she will not experience waist discomfort.