If you want to practice your abdominal muscles, we should first understand the role of the abdominal muscles. The abdominal muscles include the rectus abdominis, the external oblique muscle, the intra-abdominal oblique muscle and the transverse abdominis muscle. When they contract, they can bend and rotate the torso and prevent the pelvis from leaning forward. Abdominal muscles also play an important role in the activity and stability of the lumbar spine, as well as controlling the activity of the pelvis and spine. The weak and weak abdominal muscles may cause an increase in pelvic anteversion and lumbar spine, and increase the risk of low back pain.
Fitness ball belly :
Lying flat on the fitness ball, feet flat on the ground, hands on the side of the head, arms open. The lower jaw is slightly closed to the chest, exhaled, and the contracted abdominal muscles lift the upper body about 45 degrees for 2 seconds, then slowly return to the starting position. In order to maintain balance, the two feet can be separated more. If you increase the difficulty, you can put your feet together.
Traditional belly :
Lying on the floor, the lower back is close to the ground. Put your hands on the side of your head and open your arms. Keep your legs flat on the floor and bend your knees. The lower jaw is slightly closed to the chest, the abdominal muscles are contracted, the upper body is exhaled, the lower back cannot be lifted off the ground for 2 seconds, and then slowly returns to the starting position.
Reverse belly :
Lying on the floor, the lower back close to the ground, hands on both sides of the body, legs raised 90 degrees with the upper body, legs crossed, knee flexion. Tighten the abdominal muscles, then exhale slightly to raise the buttocks, the lower back slightly off the ground, hold for 2 seconds, then slowly return to the starting position.
Raise your legs :
Lying on the floor, the lower back is close to the ground. Put your hands on the side of your head and open your arms. The legs are raised 90 degrees to the upper body, the legs are crossed, and the knees are slightly flexed. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, then slowly return to the starting position. Be careful to keep the lower jaw slightly to the chest.
Boarding in the air:
Lying on the floor, the lower back is close to the ground. Put your hands on the side of your head and open your arms. Lift your legs and slowly move your bike. Exhale, lift the upper body, touch the left knee with the right elbow joint, hold the position for 2 seconds, then restore. Then touch the right knee with the left elbow joint for the same 2 seconds, then slowly return to the starting position.
Practice every day according to these 5 actions. As long as you have firm will and patience, you will definitely gain something in the summer!
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