In exchange for a slim waist and a flat belly, many women spend a lot of money on the gym. Some have obvious results, while others have no progress. The key point is that there is still a lack of effort in the word "persistence". Here is a set of at-home abdominal exercises for you to do on your own when you don’t go to the gym.
1. Leg bending and abdominal tightening method
Main exercise area: lower abdominal muscles
Keep your upper body still and put your hands on your body On both sides, bend your legs and contract your abdomen. When the legs are downward, straighten the legs, but do not touch the feet. Use the abdomen to control. Each group has 15 reps, a total of 3 groups, with a rest of 30-40 seconds in between.
However, a big belly is not inevitable. Bidolas abdominal conditioning training method is your secret weapon. Because it can make every abdominal muscle of yours active: the six-pack rectus abdominis that is sagging day by day, the loose fat on both sides of the waist, and the fat transversus abdominis that was always ignored in previous exercises.
Michelle Dozois, the coach of Bedolas Latin America Department who designed this exercise, said: Every beat of exercise will make your belly button move closer to the middle, thus making your lower abdomen become flatter day by day. Doing it 3 times a week and once every other day can help you reduce belly fat.
2. Touch the ground with your toes
A. Lie flat
Thighs bent at a 90-degree angle, and calves parallel to the ground. Keep your hands naturally flat at your sides, palms facing down. Keep your upper body tight and your back pressed against the floor.
B. Inhale
Lower your left leg in two parts, starting from the buttocks only, and push your toes down to the ground (the toes cannot really touch the ground). Exhale, return the legs to the starting position in two parts, and then switch to the right leg to do the same action. Do this with your legs alternately, 12 times for each leg.
3. Housework belly tightening method
Perhaps you are a little lazy at first, so start being a hard-working "Cinderella" from today. Remember an important rule: avoid the light and go for the heavy. For example, don’t use a vacuum cleaner when sweeping the floor, use a rag and broom instead.Consciously increase the amount of exercise;
Choose to do laundry and ironing at noon when the temperature is higher, which will make you sweat; when you are hungry, make yourself an exquisite slimming lunch. "Chefs" usually If you don't want to eat your own food, just control your food intake.