Repeat 15-20 times alternately from left to right
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For women, having a flat abdomen can not only enhance your charm, but also give you more choices in dressing! Action 1: lie prone on the ground, put both hands on both sides of the chest, exhale, tighten the core, straighten the legs and arms into the inclined plate, keep the body stable, move the whole body forward, and then restore and repeat the exercise for 15-20 times
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Pay attention to the stability of the lumbar spine in the process of practice
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7: lie on your back, bend your knees, raise your legs parallel to the ground, and then slowly straighten your hands Exhale on both sides of the body, roll up from the beginning to the shoulder blade off the ground to inhale, with both hands beating 5 times to exhale and 5 times, repeat 10 groups of controlled reduction movements 8: lie on the mat, one leg straight, the other leg bent, both hands on the knees to exhale, roll up from the beginning to the shoulder blade off the ground to inhale, keep the body stable exhalation, exchange, two Repeat the exercise 8-12 times on one side 9: lie on your back, bend your knees, raise your legs parallel to the ground, cross your hands and exhale at the back of your head, roll up from your head until your shoulder blades are off the ground, keep your body breathing steadily, twist your trunk to the right, stretch your left leg to breathe, return to the middle, exhale, and repeat the exercise 8-12 times alternately on the other side 10: lie on your back On the cushion surface, bend your knees, raise your legs parallel to the ground, cross your hands and exhale at the back of the head, roll up from the head to the shoulder blade, inhale, extend the spine, straighten your legs, hold your hands flat, exhale, keep your right leg close to the abdomen, hold your right leg, inhale and exhale, and repeat 8-12 times alternately on the other side..
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Action 2: start from the inclined plate, keep the body stable, lift the right leg upward, then restore and change the left leg upward, and then restore
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5: lie on the mat, bend your knees close to your hips, put your hands on both sides of your body, lift your right leg upward with palms facing down, circle your right leg clockwise for 15-20 times, change the other side, keep your body stable, especially the position of the lumbar spine
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At the same time, turn to the right side, and then turn back to the other side
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4: start with the inclined plate, open your body to the right and enter the side plate, and put your left hand on the hip behind your head When practicing, keep your body stable, repeat 15-20 times, change the other side
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Bend your left knee close to the abdomen and then restore
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6: lie on the mat On the face, bend your knees, put your hands on both sides of your body, palm down, lift your legs up, keep your body stable, and close your legs together
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Pay attention to keeping your body as stable as you climb a mountain
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3: start with the inclined plate, bend your right knee close to the abdomen and then restore
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Pay attention to the body not to shake during the exercise Just lift your legs up, and repeat 15-20 times alternately from left to right
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Repeat 15-20 times alternately
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