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Five days of bariatric exercises to help you build a flat abdomen

Abdominal weight-loss exercises, five days to help you build a flat abdomen, because of the long-term office, many people's stomachs will be prominent, have a great impact on the appearance. Today, I recommend a kind of abdominal weight-loss exercises for you, and help you build a flat abdomen in 5 days. Let's learn it together!

first day

1. Lie on your back with your legs slightly apart, bend your knees and place your hands at the base of your thighs. Inhale and exhale, lift your head and shoulders, touch your knees with both hands, and stay at the highest point for 2-3 seconds. At this point, toes slightly up, strength concentrated in the abdomen, lower body should be relaxed. Then slowly put down the body. Repeat for 5 times.

2. Lie on your back, legs slightly apart, bend knees, hands and five fingers together, extend upward, toes slightly up. Inhale, exhale when the palm drives the body to the left and up, lift the head and shoulder off the ground, stay for 2-3 seconds, slowly put down, repeat 15 times on both sides, complete in one breath.

3. Lie on your back, hands straight on both sides of the body, legs together, knees bent, toes straight, legs raised, legs parallel to the ground. Use your abdominal strength to lift your hips off the ground and pull your legs toward your chest. Repeat 15 times.

4. Lie on your left side with your left hand straight to your head, your right hand with your elbow in front of you and your legs straight. Slowly raise the right leg to the limit, and then slowly lower it. Repeat 15 times. Then repeat on the other side.

5. Lie on your back with both hands bent, elbows on the back of the head, left leg straight, right knee bent. Use abdominal strength to lift the right leg, head and shoulder up at the same time, so that the right leg and the ground are at an angle of 80 degrees. Repeat 15 times.

the second day

Using the chair to assist, sports fun will be more, and can more effectively tuck in.

1. Lie on your back with one-half of your lower leg on the chair with your thighs perpendicular to the ground. Keep your hands straight up. Inhale and exhale with hands extended upward to lift the head and shoulders off the ground.

2. Lie on your back with half of your left leg on the chair, your right leg bent, and your calf on your left thigh. The elbow of the left hand is placed behind the head, and the right hand is placed on the stomach. Inhale, exhale and lift up to the left. Repeat 15 times on each side.

3. Lie on your back with both legs leaning against the chair and straighten upward, at an angle of about 45 degrees to the ground, with both hands straight on both sides of the body. Inhale and exhale, lift your legs away from the chair, perpendicular to the ground.

4. Lie on your back with your legs together and your hands straight up. Inhale and exhale, extend both hands and feet upward at the same time, drive the hips, head and shoulders off the ground, hold for 4-5 seconds, and then slowly lower the body. Repeat 15 times.

on the third day

1. Lie on your back, force a towel around the back of your head, bend your elbows, grab both ends of the towel, pull your legs together, bend your knees and lift up. Inhale and exhale with legs extended upward and hips, head and shoulders lifted off the ground. Hold at the top for 1-2 seconds, then slowly lower. Repeat 12 times.

2. Lie on your left side with your legs together and bend your knees. Press your right hand on your neck and your left hand on your right waist. Inhale, exhale when lifting the upper body, exercise side waist abdomen. Repeat about 15 times on each side.

3. Lie on your back with your hands straight on both sides of your body, legs straight, and then go up and down alternately, but don't touch the ground. Repeat 12 times and then slowly put it down.

4. Lie on your back, legs straight together, toes straight, arms extended and overlapped on top of your head. Inhale and exhale, lift both legs and arms and lift hips, head and shoulders off the ground. Repeat 15 times.

the forth day

1. Lie on your stomach with both elbows bent to support the upper body, arms perpendicular to the ground, fingers forward, legs separated with shoulder width, toes touching the ground. Inhale, exhale, lift the trunk, hold for a few seconds, slowly put down to restore the original position. Repeat 15 times.

2. Sit on the chair, hold both sides of the chair with both hands, keep your legs together, straighten your toes, bend your knees, and lift your legs. Inhale and exhale, straighten your legs forward and lean back slightly. After holding for 1-2 seconds, return to the knee bending position and lower the legs. Repeat 10-12 times.

3. Sit in a chair, head up and chest up, feet shoulder width apart, hands straight forward to grasp a small ball. Inhale and exhale, twist the arms and upper body to the right, stay for a few seconds, return to the front, and then twist to the left. Repeat 15 times on each side.

4. Lie prone, arms and legs apart with shoulder width, bend elbows, use abdominal strength to lift the trunk, with forearm and toe as support. As you inhale and exhale, you lift your hips up to form a large V-shape. Then slowly put it down and repeat 10 times.

The Fifth Day

1. Lie on your back with your legs together, bend your knees, raise your knees so that your legs are parallel to the ground, your toes are straight, and your hands are extended diagonally on both sides of your body. Inhale, exhale, lift head and shoulders off the ground, stay at the highest position for 5 seconds, then lower, repeat 5 times.

2. Sitting posture, hands bending elbows to support the upper body, legs together, toes straight, bending knees, legs lifted off the ground. Inhale and exhale with legs and upper body close to each other. Repeat 15 times.

3. Sitting position, hands holding a small ball in front of the abdomen, legs together, knees slightly bent, toes up. Inhale and exhale with the upper body twisting to the left and right. Repeat 20 times.

4. Stand on your knees, arms straight, upper body up, toes straight. Cut the head forward. Inhale and exhale with the left hand and right leg extended forward and backward. After a few seconds, lower your left leg and change your right hand. Repeat 10 times alternately.

Spring is coming, you love beauty to act quickly, 5 days is very short time, as long as you insist, you will get unexpected harvest. Practice this set of abdominal weight-loss exercises, lose your small stomach, with the most perfect image to meet the colorful season.