What is "abdominal strength"?
Sedentary, less exercise, so that abdominal muscle strength is insufficient, intestinal bending part folded up for a long time. Excrement stays for a long time, and water is lost, which becomes constipation and difficult to discharge, forming a lower abdomen. Japanese experts said: "There is no feeling when taking constipation medicine at this time, but it can promote peristalsis by strengthening abdominal muscle strength and effectively slim down the lower abdomen."
Action 1: Puppy prone position
Stretch first, make a fist with both hands, hold your body with your arms at right angles, slightly sink your waist, naturally raise your hips and crotch, slightly inhale your lower abdomen, make your legs at right angles (focus on drawing five stars), and keep your head and body in a straight line for 30 seconds.
Action 2: the seal stretches.
Then, hold up the upper body with your hands and palms, straighten your legs, slightly tighten your abdomen, straighten your back, and hold your chest forward. At this time, you will feel a stretch in your back and keep the same action for 30 seconds.
Action 3: Fingers touch knees, and abdomen exerts force.
For example, lie on your back and bend your knees, your feet touch the ground, your knees bend 90 degrees, and your waist is always attached to the plane (super important, so that your abdomen can exert force correctly). Lift your upper body with abdominal strength, straighten your arms, try to touch your knees and lie back on the floor for 3 seconds, then get up and do 20 groups.
Action 4: Hip bridge
Lie flat and bend your knees with your hands at your sides, with your knees slightly wider than your shoulders. With shoulders and feet as fulcrums, hips exert force to lift the waist upward until the body is in a straight line and the head remains motionless. Tension in the waist and thighs means doing the right thing. Exhale when lifting, inhale when lowering, and slowly return to the original position for 5 seconds. * * * Do group 15.
Action 5: Lift your hips sideways.
As I have shared before, there is a whole circle of muscles in the abdomen. After the front is tightened, the side should also be! The left arm is supported on the ground at 90 degrees, the right hand is placed on the waist, the sole side of the right foot is supported on the ground, and the left foot is placed forward in front of the right knee for three seconds, then put it down for two seconds and then lift it, doing five at the same time.