Abdominal exercise equipment

Nowadays, many people sit in the office for a long time, so they have a lot of fat around their waist and abdomen. However, due to the lack of fitness knowledge, many people do not know what equipment is available for abdominal exercises and how to use them. In fact, abdominal exercises can be performed without any equipment. Below, the editor will introduce to you the steps to exercise your abdomen without using any equipment. You can refer to this method to practice.

1. Phase 1:

Action 1:

Lie on your back (flat face up) on a bed or yoga mat with your legs bent and together and your hands at your sides.

Use your left hand to reach down along the seam of your pants and touch your ankle.

At this time, the upper body will bend up, and the angle between the upper body and the horizontal plane is about 45°;

Then, move your left hand back along the seam of your pants.

But be careful not to lie down completely with your upper body at this time, as your abdominal muscles are tense.

Then change your right hand and follow the same steps.

Follow the above steps, 10 times per set, for a total of 3 sets, resting for 30 seconds between each set. You will feel a little warmth in your abdomen.

Note: Keep your abdominal muscles tight throughout the entire set of movements.

twenty two

Action 2:

Lie on your back (flat face up) on the bed or yoga mat, bend your legs, with your thighs and calves basically at right angles, and place your palms flat on the sides of your thighs.

Move both hands up along the front side of the thigh until the knee, and bend the upper body;

Then slowly return your hands to their original position. At this time, your upper body should not lie down completely, and your abdominal muscles should be tense.

Follow the above steps, 10 times per set, for a total of 3 sets. Rest for 30 seconds between each set. At this time, you will feel a little hot in your abdomen.

3. 3

Action 3:

Lie on your back (flat face up) on a bed or yoga mat with your legs straight and your arms at your sides.

Straighten your legs and lift them up at the same time, basically at right angles to your upper body, while keeping your upper body still.

Then put both legs down at the same time, but remember not to put them down completely, keep them 5 to 10 centimeters away from the bed or yoga mat.

Follow the above steps, 10 times per set, for a total of 3 sets. Rest for 30 seconds between each set. At this moment, you will feel your abdomen burning like fire.

Note: Rest for 60 seconds after completing each of the above actions 1 to 3.

If you feel extremely strenuous, you can reduce the number of movements in each set appropriately, otherwise you can increase it.

4. 4

Phase 2:

Action 4:

Lie on your back (flat face up) on a bed or yoga mat with your legs straight and your head in your hands.

Turn your upper body to the left, while bending your left leg and moving it to the right, so that the elbow of your right arm holding your head touches the knee of your bent left leg;

Then return to the starting position, turn your upper body to the right, and at the same time bend your right leg and move it to the left, so that the elbow of the left hand holding your head touches the bent knee of your right leg.

Follow the above steps, 10 times per set, for a total of 3 sets, resting for 30 seconds between each set.

5. 5

Action 5:

Lie face down, with legs shoulder-width apart, and use your hands and feet to support your body so that your body is in a straight line, the same as the preparatory movement for push-ups.

Bend your right leg so that your right knee touches your right elbow.

Then return to the starting position and touch your left elbow with your left knee.

Follow the above steps, 10 times per set, for a total of 3 sets, resting for 30 seconds between each set.

6. 6

Action 6:

Lie on your back (flat face up) on a bed or yoga mat with your legs straight and your arms outstretched behind you in line with your body.

Lift your upper and lower body at the same time, use your buttocks as a support point, and try to touch your feet with both hands (it doesn’t matter if you can’t touch them, just reach the maximum limit);

Then return to the starting position. This movement is a bit difficult. Follow the above steps, 10 times per set, for a total of 3 sets, and rest for 30 seconds between each set.

Note: Between actions 4 to 6 above, rest for 60 seconds after completing each action.

If you feel extremely strenuous, you can reduce the number of movements in each set appropriately, otherwise you can increase it.

7. 7

All the movements in the first and second stages can basically exercise different parts of the chest muscles, but the difficulty is different. It is recommended:

After practicing the first stage for 1 month, proceed to the second stage, also for 1 month. Finally, practice the 6 movements of the first and second stages at the same time (the number of sets of each movement can be appropriately reduced at this time).

There are 6 actions. If you feel that this plan is not suitable for you, you can also set a more reasonable plan yourself. Finally, I hope everyone can develop eight-pack abs.