Lao Wang opened a video number ▲ Follow Lao Wang and share a little running knowledge every day ▲ Author: Daren Source: Sports Science Circle When we found it difficult to wear the jeans we wore a few months ago, we realized it was time to start exercising.
Many of us are not keen on spending a few hours in the gym, but recent research shows that even 15 minutes of exercise every day can effectively burn fat, improve your resistance, endurance and metabolism.
Try our exercise program and work out your abs in the summer.
We have developed an exercise program to flatten the abdomen.
You don’t need any special equipment – a yoga mat is enough.
Sports are not suitable for everyone, so we should take into account our physical and health conditions.
Keep in mind that exercise is most effective when combined with a healthy diet! 1.
Sit ups is one of the best exercises for flattening your abdomen that everyone can think of, because it can help you easily burn abdominal fat.
Lie on your back.
▩ Bend your knees and put your feet on the mat.
Feet together or slightly apart.
▩ Put your hands behind your head.
Make sure your thumbs are behind your ears and your fingers support your head.
Don’t cross your fingers because it will put extra pressure on your neck.
▩ Lift the upper body off the floor.
Exhale as you rise, keeping your elbows apart.
Make sure you bend your abs when doing sit ups.
▩ Return to the initial position.
Inhale as you descend.
▩ Repeat 10 times.
Start with 3 groups.
Later, you can do 4-5 or more groups during exercise.
2.
Side bending This exercise will stretch and strengthen your oblique muscle to prevent “unstable top”.
Stand with your feet shoulder width apart.
As you inhale, raise your arms above your head.
▩ Lower your right arm from the right side, extend your left arm over your head when exhaling, and bend your body to the right.
▩ When inhaling, return to the initial position and raise your arms above your head.
Do the same for the left side.
Make sure you only bend at the waist and use your oblique muscles.
▩ Repeat 10 times on each side.
Make 3 groups.
If you want to further strengthen your oblique muscles, you can also do dumbbell side bends.
3.
The vertical leg lifting exercise will strengthen the lower abdominal muscles.
▩ Lie on your back with your legs straight and together.
Keep your arms straight at your sides.
▩ Lift your legs while keeping them straight.
Slowly lower your legs so that they are slightly above the floor.
Hold the position for a few seconds.
▩ Lift your legs again.
Inhale as you lower your legs and exhale as you rise.
If it is too difficult for you to lift your straight legs, you can start by lifting your legs with your feet crossed.
▩ Repeat 10 times.
Make 3 groups.
The slower you do this exercise, the harder it will be.
So if you want your lower abdominal muscles to be really strong, try lifting weights as slowly as possible.
4.
The forearm plank support exercise may seem simple, but it is very effective in strengthening your core muscles – the abdominal muscles, diaphragm and pelvic floor muscles.
Lie on your forearm.
Place your shoulders directly above your elbows.
Your arm should form a 90 degree angle.
Step back and lift your knees.
Keep a straight line from the heel to the top of your head and look down.
Tighten your abs and keep this position as long as possible.
When this position can be maintained for 60 seconds, more complex plate support can be carried out.
5.
Hip bridge exercise is good for your abdominal muscles.
It can also strengthen the hip and thigh muscles.
▩ Lie on your back with your knees bent and your feet under your knees.
Place your arms by your sides.
Tighten your abs and hips.
Lift your hips in a straight line from your knees to your shoulders.
Bend your spine and go down.
Inhale when ascending and exhale when descending.
▩ Repeat 20 times.
Make 3 groups.
6.
Side board Side board is a good exercise, which can exercise core muscles, promote metabolism and improve endurance.
Lie on your side with your elbows directly below your shoulders and your upper feet on your lower feet.
Raise your hips and keep a straight line from your feet to your head.
Don’t let your hips droop.
▩ Try to hold the position for 60 seconds.
Breathe calmly.
If you are a beginner, please do the side plank and bend your knees first, as shown in the figure.
7.
Cobra pose can exercise your abdominal muscles, strengthen your arms and shoulders, and improve your mood.
Lie on your stomach and stretch your legs.
▩ Place your hands under your shoulders and move your elbows back.
▩ Press your feet and thighs on the floor.
When inhaling, strengthen your arms and lift your chest from the floor.
Press the tailbone toward the pubic bone.
Press your shoulder blades on your back.
The goal is to maintain posture for 15-30 seconds.
Breathe calmly.
▩ Return to the initial position when exhaling.
8.
Boat style is the most difficult exercise in our exercise plan, so if you are a beginner, please make sure to start from a simpler exercise.
Sit with knees bent and feet on the ground.
▩ Tilt back slightly and lift your feet so that your calves are parallel to the floor.
Stretch your arms in front of you at shoulder height.
Keep your knees bent for about 30 seconds.
Exercise your abs and lengthen your spine.
▩ Put your feet back on the floor and relax for a few seconds.
▩ Do it again, but this time try to keep your legs straight to make your body V-shaped.
Keep your abs engaged and your back straight.
Keep your posture as long as possible.
If you feel like you are losing your V-shape, return to the knee bending position for a few seconds..
