Here are 8 fastest and most effective exercises to help you develop a flat stomach.
One, tablet support
Prepare to stand on the ground
Step1 The elbows are bent at 90 degrees to support the ground. The two hands make fists, and the fist is upward. The elbows are about shoulder width apart.
Step2 Two legs backwards, front foot support, legs straight, a little distance between the legs, straight back.
Step3 Keep breathing evenly for 30 seconds.
Action essentials Back straight up, Can't collapse, Do not arch up your waist and hips.
Second, side lumbar plate support
Prepare postures Legs close together, Sideways
Step1 The left arm is bent, the upper arm is perpendicular to the ground, supporting the body.
Step2 The legs are straight and straight. The body is in a straight line. The right arm is straightened and points to the sky. The gaze is in the direction of the right arm.
Step3 Keep breathing evenly for 30 seconds. Change for the other side.
Action essentials Support the body's arm perpendicular to the ground, elbows bent 90 degrees.
Third, the volume
Ready to pose
Step1 The chin is tightened. The elbows bend, both hands make fists, and the fist is toward the chin.
Step2 Legs wide open shoulder to shoulder, knees bent, heel to the ground. The upper back off the ground, the lower back close to the ground.
Step3 Using waist and abdominal strength, traction upper body bending, feeling abdominal muscles are squeezed.
Step4 relax, return to Step2, and then repeat the action. A group of 15 times, practice a total of 3 groups.
1. When you are lying on your back, your upper back is off the ground, and your lower back is apart.
Fourth, Russian transfer
Ready to pose
Step1 supine, upper back off the ground, knees bent, curling posture.
Step2 hands and fingers interlocking, arms straight. Using abdominal strength, left and right to turn his arms. Arms swing from side to side, a group of 15 times, a total of 3 groups of exercises.
Action essentials When you swing your arms, you use the power of the abdomen, instead of simply swinging your arms to swing your arms. When you do this exercise, be careful not to twist your hips.
V. Reverse leg raise
Prepare postures supine, legs close together
Step1 Supine, arms straight on both sides of the body, palms close to the ground.
Step2 bend your knees and move up.
Step3 Stretch your legs straight and put them down, but do not touch the ground with your feet. Then lift your legs and repeat the action. Repeat 15 times to practice 3 groups.
Action Tips When your legs are down, your feet do not touch the ground.
Six, supine legs
Ready to pose
Step1 Both arms are placed straight on the sides of the body, and the palms are close to the ground.
Step2 Lift your feet off the ground, straighten your left leg, raise it, (not too high), put down. Change your right leg and raise your legs. Exchange left and right legs, and so on. Cycle back and forth, once for 15 times. , Practice a total of 3 groups.
Action Tips When lifting your legs, straighten the legs. The whole process of swinging the legs, the feet do not touch the ground. When swinging the legs, there must be a certain speed, not too lenient.
Seventh, abdominal muscle training
Ready to pose
Step1 Stretch your legs straight, leave proper distance between your legs, bend your knees, and place your feet on the ground.
Step2 The arms are straightened and placed on both sides of the body. Use abdominal strength to pull the upper back off the ground.
Step3 First touch the left ankle with your left hand, then touch the right ankle with your right hand. 15 times as a group, practice 3 groups in total.
Action Tips Put your feet on the ground, and don't lift your feet. When your hands touch the ankles, the upper back can be off the ground.
Eight, dumbbell flanks
Prepare to stand, legs apart and shoulder width
Step1 Take a dumbbell or a water bottle filled with water in your left hand. The left arm is straight. The right arm is bent, and the right hand is placed in the back of the head.
Step2 Bend the abdomen to the right side with the rhythm of 'one by one' and keep the lower body still.
Step3 After bending 15 times to the right side, hold the dumbbell in the right hand and bend 15 times to the left.
Action Tips Try to be your own limit when bending sideways. When the action is performed, the lower body remains motionless.
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