How to train your waistline at home

Nowadays, in order to get beautiful abdominal muscles, many women go to the gym to exercise. After all, under the guidance of professionals, better exercise results can be achieved. However, if you have certain conditions and methods, you can train your abs at home, which can greatly reduce your fitness costs. So, how do you train your abs at home?

1. Arm Press Chair

Clench your hands and place your forearms on the chair, with your upper arms and forearms at 90 degrees. Spread your feet shoulder-width apart with your toes touching the ground. At the same time, squeeze your hips and tighten your abdomen, and stay for 30 seconds. This movement can exercise the muscles of your arms, abdomen and lower body.

Do not hunch your back or put all your strength on your hips while doing this exercise to avoid getting injured by supporting your arms.

2. Alternate supine position

The main area trained by the supine alternating method is the lateral abdominal muscles. Place your hands behind your neck, bend your legs, and then push out with one leg alternately. Note that there should be a certain distance between the kicked-out leg and the ground, but not too high, and the foot should not touch the ground. Then do the other side. The elbow on one side and the knee joint of the other bent leg should be as close as possible, and at the same time, use the side abdominal muscles to control it. Each leg should be pushed at least fifteen times, for a total of three sets.

3. Raise your legs while sitting on a chair

Prepare a chair without wheels, sit in the front 1/3 of the chair, place your hands on both sides of the chair to keep your body balanced, keep your feet together, tighten your abdomen, and lean your upper body slightly back.

After tightening your abdomen, put your feet together, bend your knees and raise them to at least the same height as the chair surface, then put your feet down on the ground. Raise and lower them back and forth 10 to 12 times as one round, and do 3 rounds in total.

The purpose of using a chair without wheels is to avoid injuries caused by imbalance when doing subsequent movements.

4. Bend your knees and lift your feet

Prepare a chair without wheels, sit in the front 1/3 of the chair, put your hands on both sides of the chair to keep your body balanced, keep your feet together, tighten your abdomen, and straighten your upper body.

Bend your knee and lift your right foot while keeping your left foot straight. Then lift your left foot and keep your right foot straight, just like riding a bicycle. During this process, slightly tilt your back backward but do not arch your back. Alternate your feet back and forth 10-12 times as one round. Do 3 rounds in total. This movement can train your abdominal muscles.

5. Bend your legs and tighten your abdomen

The bent-leg abdominal exercise exercises the lower abdominal muscles. Keep your upper body still and place your hands on both sides of your body. Bend your legs back and tighten your abdomen. When your legs go down, straighten them and do not touch your feet to the ground. At the same time, use your abdomen to control. Do fifteen in each set. Repeat three sets. You can rest for thirty to forty seconds in between.