How to do abdominal exercises

What female friends of ours want most is a flat abdomen without any fat. So what can we do to prevent fat from forming on the abdomen? For example, abdominal exercises are our best choice. Let's learn about the specific movements and precautions of abdominal exercises. In addition, we should pay attention to arrange the movements that are suitable for ourselves reasonably. Never increase the strength by yourself to avoid muscle fatigue.

Action 1: Put your feet together, stretch your arms parallel to your legs, look at your fingertips, tighten your jaw, and raise your upper body 10 to 15 times without shaking your head.

Action 2: Open your arms, keep your upper body stable, and keep your back on the floor. Then lift your calves to form 90 degrees with your thighs, alternating between the two legs. Try to use your transverse abdominal muscles to lift your legs. Do 10 to 15 times.

Action 3: Place your hands by your ears, open your elbows, and then slowly lift your body up to a 45-degree angle. Make sure your ribs sink, exhale while lifting, and tighten your abdomen. Do 10 to 15 times.

Action 4: Bend your knees, stretch your arms above your head, raise your upper body, tighten your lower abdomen, and swing your arms up and down rhythmically. Inhale and swing your arms 3 to 5 times, exhale and swing your arms 3 to 5 times. Do 10 to 15 times.

Action 5: Raise your upper body, support your knees with your hands, alternate your legs, and keep your calves parallel to the ground. Do 10 to 15 times.

Action six: Reverse abdominal breathing. You can stand or sit. Inhale slowly through your nose, while retracting your abdomen, lifting your chest, and moving your diaphragm downward. After your lungs are filled with air, exhale slowly. As you exhale, your abdomen will slowly bulge and gradually return to its original state. Each breath takes about 7-9 seconds, and each practice should last 5-8 minutes.

Note: After completing the exercise, lie down for a while and relax your abdomen. Do not exercise too vigorously and think about your abdominal muscles moving.

Abdominal exercises can help us reduce excess fat and have a very good effect on tightening our abdomen. In addition, we must pay attention to controlling our strength when doing abdominal exercises to avoid over-tiredness of our lower abdomen. In addition, we must keep our lower abdomen warm in life, especially after exercise, the lower abdomen will sweat. At this time, we must be careful not to let the lower abdomen get cold.