Xiao Bian to introduce 4 groups to reduce stomach movements, followed by 5 minutes a day, one month will be able to get rid of annoying intestines.
Action 1
1, lying on the mat, hands stretched straight behind the head, knees bent, legs open and shoulder width;
2, Exhale, use your abdominal strength to lift your upper body slightly. It's a bit similar to a tummy movement. Inhale, and then slowly put it down, but the head can't touch the ground.
3, Repeat 20 times.
Action points: There are many MMs who would say, Isn't this a simple sit-up? NO, Xiao Bian wants to stress a little more. When the upper body is lifted up, don't all get up and lift it up to 30 degrees to the ground.
When you do this exercise, you will feel a tightening of the abdomen. After doing it, there is a strong sense of sorrow. Congratulations on doing it right.
Action 2
1, lying supine on the mat, holding the head with both hands, keeping the head always lifted from the ground;
2. Put the left calf on the knee of the right leg, lift the toe of the right leg off the ground, exhale, slowly perform the curling motion, and lift the right leg up to the ground.
3, Left and right legs repeat 20 times.
Action points: Actually, this action is an upgraded version of the first action. When many girls are doing, they like to use the strength of the legs. NO, the whole process you must feel is the strength of the abdomen in order to achieve the best Thin abdomen effect.
Action three
1, supine on the mat, hands naturally on both sides of the body, legs straight up and lift up, and the ground is 90 degrees;
2, exhale, use abdominal strength to lift the legs up, feeling the lower abdomen is tightening; inhale, and then slowly down;
3, so repeat 20 times.
Action points: This action looks like it looks very simple. Actually it is very tired to be right. Most MMs like to raise their buttocks upside down. Wrong, you have to feel the legs lift up vertically. In order to exercise to the muscles of the lower abdomen.
Action four
1, lying on the side of the mat, supporting the body with the right elbow and left leg toes, making the entire body in the same line;
2, the left hand slightly attached to the back of the brain, in this movement based on the abdominal movements, while the right leg bent, do leg lift, every time you lift, feel the abdominal muscles are tightening;
3, Repeat 20 times for each leg.
Action points: Wow, a seemingly complicated movement. Many girls are vulnerable to instability when doing first. Secondly, legs are easy to fall. In fact, this action can exercise your abdominal core muscle group well. Well, sister papers.
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