Simple abdominal exercise method

Many female friends often have the problem of excess fat on their stomachs. The problem of excess fat may be due to the fact that our female friends have been eating high-calorie foods for a long time and lack of corresponding physical exercise, which leads to the continuous accumulation of fat. Doing some abdominal exercises can help us achieve a good effect of removing excess fat. Let's learn some simple abdominal exercise methods.

1. Simple abdominal exercises. The exerciser lies on the ground, stretches his legs, then lifts them apart and puts them back without his feet touching the ground. 3-4 times a day, 15 times each time.

2. Do sit-ups to train your abdominal muscles. The exerciser bends his knees to 60 degrees and uses pillows to support his feet. Place your right hand on your left knee and lift your body up until your shoulders are off the ground. Do 10 times, then switch hands and do another 10 times.

3. Breathing exercises the side abdominal muscles. The exerciser relaxes the whole body, takes a deep breath, and then exhales slowly through the mouth. After exhaling about 70%, hold your breath, contract your lower abdomen, let the air rise to the top of your chest, then inflate your abdomen to bring the air down to your abdomen. Repeat 5 times for a total of 2 sets.

4. Massage method. Exercisers use kneading movements and massage creams to improve cellulite, which is very effective. Massage can increase the temperature of the skin and consume a lot of energy. Promote intestinal peristalsis, reduce intestinal absorption of nutrients, promote blood circulation, and allow excess water to be discharged from the body. With the navel as the center, make a question mark on the abdomen and massage along the question mark, first on the right side and then on the left side, 30 to 50 times each, and do this once a day.

5. Walking with the abdomen contracted. First, you need to learn the "abdominal breathing method". When the practitioner inhales, the belly swells, and when exhaling, the belly contracts. This helps stimulate gastrointestinal motility, promote the excretion of waste in the body, smooth airflow, and increase lung capacity. When walking and standing normally, you should try to shrink your abdomen and use abdominal breathing to tighten your lower abdominal muscles. You may not be used to it in the first one or two days, but as long as you remind yourself at all times that "only by shrinking your abdomen can you lose weight", after a few weeks, not only will your abdomen become flatter, but your walking posture will also be more charming.

Female friends who want to lose weight can try to use the simple abdominal exercise methods introduced above to help themselves achieve the effect of fitness and weight loss. At the same time, the above methods can also help us exercise our own abdominal muscles and make our bodies look slimmer and more attractive. Hurry up and try it yourself!