Five steps to have a flat belly

 

Five steps to have a flat belly

Want to get rid of the fat belly? no problem. Just insist on doing these few gymnastics. Do it 4 times a week. Although it is hard work, you will get a firm belly.

Sports TIPS

1·Before the start of this set of movements, do a warm-up exercise for 2 minutes, twist the waist, and move the joints.

2·Do every action as slowly and correctly as possible.

3·The abdomen is always tightened.

4·Pay attention to quality rather than quantity.

5·Do two deep breathing exercises before each start.

6·Each set of exercises should be done several times, and each exercise should be done for 30 to 45 minutes.

Want a miracle happen? Get active!

back pressure exercise

A. Lie flat on the mat, knees bent, feet stretched out to shoulder width. Pillow your hands behind your head, with your elbows facing outward, and your jaw raised.

B. Strengthen the abdominal muscles and lift the body. Raise your shoulders, and at the same time naturally press down on your back, gently lift your hips for 4 seconds.

C. Slowly lower your body, keeping your shoulders away from the floor, repeat.

sit up exercise

A. Lie flat on the mat, knees bent, feet stretched out to shoulder width. The toes are placed on the support rods that can be hooked.

B. Put your hands behind your head and extend your elbows (you can cross your arms in front of your chest, which will make it easier), tighten your abdominal muscles, lift your body, and lift your shoulder blades so that your body and your knees form a 45° angle , Hold for 2 seconds, and then slowly flatten your body.

carp beats up

A. Lie down, grab the support rod with your arms backward, and raise your legs at a 90° angle to the ground.

B. Tighten the abdominal muscles, lift the tail bone a few centimeters, and slightly bend the knees.

C. Raise the hips so that the center of gravity is on the shoulder blades.

D. Hold for a while, and slowly return to the state of B.

leg cutting exercise

A. Lie on your back with your legs raised, about 1 meter off the ground, your knees slightly bent, and your hands under your hips.

B. Slowly lower one leg to about 25 cm above the ground, and then slowly raise it. Repeat the same movement with the other leg.

leg lift exercise

A. Lie down, lift your legs in the air, about 1 meter above the ground, with your knees slightly bent, and your hands under your hips.

B. Slowly lower your legs to 10 cm. Hold for 4 seconds, then lift your leg to the starting position.