Xiao Bian today to introduce the action every day to insist on five minutes, you are very close to the waistline.
1, curly hack cut
This action not only to exercise abs, the thigh stimulation is also very strong.
Lying face down on the floor, his legs straight on the lift 90 ° arm over his head, his hands together;
Take a deep breath, exhale, and abdominal contraction, the navel to the spine direction, shoulder and head lift off the ground.Lucked at the same time, his legs open, his arms split between the legs from the top of the head;
Exhale, restore the initial posture;
2, sitting on a single bike body
In addition to its miraculous effect on abdominal oblique muscles, this action is also very strong on the thigh and hip flexor muscle.More muscle involvement, means more calories burned.
Knees sitting on the ground knees, knees off the ground, both hands behind the back;
Slightly lean back body, his right leg stretched outward, right knee twisted to the left knee, the body twisted at the same time, the elbows point to the outside of the body;
Complete as many times as you want in 1 minute, alternating on both sides.
3, abdomen exercise
Sit on the edge of a bench or chair, put your hands on either side of the hips, clutching the edge of the bench, bending your knees and slowly lifting your leg toward your chest while leaning forward to get your chest close to your leg Straighten your legs while your body leans back and your heel is about 12 centimeters from the floor. Repeat 12 times.
4, curved leg movement
Prone on the leg warmer, the heel against the baffle abdomen and pelvis against the bench, slowly lift the legs up until your feet almost touch your hips, and slowly back to the beginning of the action. Repeat 24 Times, every second rest for 30 seconds.
5, supine leg circle
Face up lying on the ground, his hands placed on both sides of the body, palm down, his legs up, his right leg placed on the left leg, toes upright;
Abdominal tightening support, legs from the right side has been painted circle to the left; in the process of painting circle, arms pressed as a support, to the top, the hip lift off the ground, his legs as far as possible over his head;
Slowly lower the hip, legs restored to the initial position, and then left leg placed on the right leg, the reverse circle.
