There are many exercise methods for how to lose weight in the abdomen, and each exercise method has a very good weight loss effect. At the same time, the exercise methods have certain particularities. I believe there are still people who know the methods for losing weight in the abdomen. So, what are the abdominal exercises to lose weight? Let’s learn about how to lose weight on the abdomen!
1. Sit-ups
(1) Lying down with your lower back close On the ground, bend your knees as parallel to the ground as possible, put your hands on both sides of your head, and raise your head in preparation.
(2) Tighten the abdomen, lift the upper body off the ground, and keep the legs still. Try to move the elbows of both hands forward past the knees and then stay for 1 second to return to action 1. Repeat 20 times to help tighten the abdomen.
2. Scissor kicks
(1) Lying 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 The feet should be about 15 degrees off the ground.
(2) 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. Lift your legs up and down
(1) Lying down, place your hands on both sides of your body with your palms touching the ground, lift your legs, and keep your knees as straight as possible to keep your legs in line with the ground. At a right angle, the lower back should still be close to the ground when raised to the highest position.
(2) Exhale and slowly lower your legs without touching the ground. Repeat actions 1 to 2 for a total of 20 times. After finishing, stay in action 1 and 2 for 10 to 15 seconds respectively to exercise. , middle and lower abdominal muscle lines.
4. Tablet position
Bend your elbows at 90 degrees, place your forearms on the ground, and prop up your body on your toes. Try to make a straight line from the back of your head to your heels. Do not deliberately raise your buttocks when checking. , The abdomen must be tightened and lifted to exercise the abdomen correctly. Stay for 60 seconds to exercise the muscle lines of the whole body.
5. Push-up
(1) Kneel on the ground, cross your ankles, straighten your elbows to support your body weight, be careful not to hunch your shoulders, and tighten your abdomen as much as possible Make a straight line from the back of your head to your knees.
(2) Keep your feet still, bend your elbows so that your body is as close to the ground as possible but not touching it. At this time, your abdomen should still be tightened. Repeat movements 1 to 2 for a total of 20 groups to exercise the abdominal and arm lines.
6. Back extension
Lie down with your feet shoulder-width apart, insteps on the ground, hands directly under your shoulders, straighten and support the ground with your palms, and extend your upper body toward the top of your head ,abdomenKeep it close to the ground. If your abdomen is off the ground, you should bend your elbows slightly so that your abdomen touches the ground to stretch correctly. Leave on for 10 to 15 seconds.
7. Horizontal abdominal muscle exercises
(1) Exercises above the navel: Lie on the bed or the floor, keep your lower body still, and then perform sit-ups, which can make the stomach bulge. The out part is tightened and flat.
(2) Exercises under the navel: Lie on the bed or the floor, keep your upper body still, and raise your feet to do leg flexion, extension and head lift exercises. This can tighten and reduce the entire lower abdomen.
(3) External oblique muscle exercises: After completing the above two exercises, you can perform external oblique muscle exercises. It mainly twists the muscles of the waist and abdomen on the left and right sides. This kind of exercise plays an auxiliary role, making the weight loss effect of upper and lower abdominal exercises more obvious.
8. Belly dance
In addition to being a dance art form, belly dance is often promoted as a fitness exercise. Belly dancing can increase the strength of the abdominal muscles and the flexibility of the body, and can also burn a large amount of excess fat. A 60-minute belly dance can burn 330 calories and is one of the most effective exercises for reducing belly fat. .
Basic belly dance moves: Figure 8 on the crotch
This move is super effective for reducing belly fat. Specific operation method: raise your hands or place them on your waist, then keep other parts of your body motionless, and use the strength of your waist and abdominal muscles to drive your hips to draw the figure "8" in the air. You can do this action at home while watching TV. You don't have to be very fast, but remember to be in place and draw a complete "8".
9. Rocking the hula hoop
The reason why the hula hoop can reduce belly fat is because you need to make full use of the strength of the waist and abdomen when turning the hula hoop. It can also shape the waist line, but you should choose a hula hoop of moderate weight. If it is too heavy, it will put a load on the body. If it is too light, it will be difficult to shake.