Nowadays, many people have deformed their bodies and become fat because they do not exercise regularly. How a person can shape and lose weight can actually be solved with some exercise methods, but there are different methods for shaping and losing weight in each part. Same, so before training, choosing the right method is key. So, what are the most effective abdominal weight loss exercises?
1. Sit-ups
Lie down with your lower back close to the ground and your knees Bend as parallel to the ground as possible, hold both sides of your head with both hands, and raise your head in preparation. Tighten the abdomen, lift the upper body off the ground, and keep the legs still. Try to move the elbows of both hands forward beyond the knees and then stay for 1 second to return to action 1. Repeat 20 times to help tighten the abdomen.
2. Scissor kicks
Lie down, put your hands on the ground, tighten your abdomen and lift your legs off the ground. First, raise your right foot to about 45 degrees with the ground, and lift your left foot off the ground. Approximately 15 degrees to the ground. Raise the left foot to a 45-degree angle with the ground, and the right foot to a 15-degree angle with the ground. Repeat actions 1 to 2 for a total of 20 times. The lower back needs to be close to the ground to properly exercise the abdomen.
3. Bend your knees and raise your legs
Lie on the ground, straighten your arms and put them beside you, with your palms on the ground, your legs bent and knees together, off the ground, your calves and thighs, The thighs and upper body are each at 90 degrees. Then curl up the pelvis, draw the thighs toward the abdomen, almost parallel to the ground, swing the calves upward, and lift the buttocks and lower back off the ground.
4. Lift your legs up and down
Lie down, put your hands on both sides of your body and touch your palms to the ground. Lift your legs, straighten your knees and try to make your legs at right angles to the ground. When reaching the highest position, your lower back should still be touching the ground. Exhale and lower your legs slowly without touching the ground. Repeat actions 1 to 2 for a total of 20 times. After completing the exercises, stay in the 1 and 2 positions for 10 to 15 seconds respectively. This can exercise the muscle lines of the upper, middle and lower abdomen.
5. Lie on your back and raise your legs
Lie on your back on the bed or yoga mat, with your palms facing down On both sides, legs togetherLift your legs up 90 degrees, back and forth 20 times.
6. Lift up and touch the knees
Lie on the ground, bend your legs and knees together, bend your left arm at the elbow, hold the back of your head with your left hand, stretch out your right arm, and use your right hand to pull forward Stretch and apply pressure on the abdomen. Pull the right shoulder up from the ground. Touch the outside of the left knee with your right hand. Straighten the arm. The right side of the abdomen is particularly stressed. This can strengthen the internal and external oblique muscles. .
7. Cycling in the air
Lie on your back on the bed or on a yoga mat, put your hands on your sides, and slowly pedal your legs like a bicycle. The insteps of your feet should straighten when going up and down. After doing 20 reps, do another set in the opposite direction.
8. Handshake and Foot Grasping Stretch
Lie on your back on the bed or on a yoga mat, tuck your chin slightly, relax and sink your shoulders, open your left leg on the left side, and stretch out your left hand to grab it Hold your toes. Continue for about a minute, then switch to the right side.