1, abdominal exercise aerobics
I, arching back movement
1, preparatory posture: kneeling support, head up, back straight.
2, action: arch back, head down, contraction of the abdominal muscles, hold the position for 5 seconds, restore. Repeat 8 times. Exhale through your mouth as you contract your abs and inhale through your nose as you return.
Second, leg exercises
Lying down, left arm back stretching flat, left leg straight, right leg bent at the knee to support, right arm flat on the side of the body. Back against the ground, left arm forward, left leg back lift, try to make the two touch. Repeat 12 times, then switch to the right arm, right leg to do 12 times. The key point is to tighten the abdomen and keep the back flat.
Three, twisting movement
Sitting position, two arms naturally hanging down, the left leg bending the knee right, the right leg bending the knee lift, the foot put outside the left thigh. Twist your upper body to the right, place your left hand on your right heel, place your right hand on the floor behind you, and look over your right shoulder. Hold the position for 20 seconds. Do the same movement in a different direction. Repeat 2 times each. Tighten your abdomen and breathe y as you turn your body.
Four, back exercise
1, preparatory posture: lying on your back, back to the ground, legs bent knees apart, arms flat on the side of the body.
2, action: tighten the abdominal muscles, slowly raise the waist, until only the shoulders touch the ground. Keep your back straight for 4 seconds. Then slowly lower the waist to restore. Repeat 12 times.
V. Lateral Flexion Exercise
1. Preparatory posture: sit with legs crossed and hands on the ground at the side of the body.
2, action: the left hand to the left side of the slide, the upper body left side of the bend, the right arm up, and then to the left side of the pendulum vibration, repeated to the left side of the pendulum 4 times, restore. Change the right side to do 4 times. Repeat twice. Hips do not move during lateral flexion, and the movement should be done slowly and rhythmically.
2, massage method to tighten the abdomen
one, the abdomen indented
The two sides of the knees together upright, elbows to support the upper body. Feel like you're trying to press the inner edge of your stomach into the ground, and scrunch your abdomen in. Repeat this 5 times, holding for 30 seconds on the 5th time. Press the palm of your hand against the indentation at the edge of your abs and gently press your side belly upward, drawing small circles as you do so for 30 seconds.
Second, the abdomen up
First of all, use your arms to support the ground, and then try to use the elbow strength to support the upper body. Then slowly lift your abdomen up off the floor. Keep this state for 30 seconds. Then repeat it for about 5 times.
How to Slim Waist and Tighten Abdomen
Three, V Balance
Sit in a sports position, lift your thighs upward, put your hands on the inside of your knees to keep your balance, and keep your abdomen balanced, and retract your abdomen inward. Repeat five times, holding for 10 seconds on the fifth time.
Four, the heart nest on the circle
First put the palm of the hand on the heart nest of that place, and then the fingertips with a circle way from the left side of the rib cage below. Exhale slowly while using your palms to draw circles, keeping a gentle rotation for about 30 seconds.