How does one exercise the abdomen? There are actually many exercises, including abdominal crunches, supine leg raises, Russian twists, etc. Of course, no matter what the exercise is, it has a very good exercise effect, but there are Some movements are suitable for indoors and some are suitable for outdoors. So, what are the abdominal exercises for girls at home? Let’s take a look below.
Abdominal rolls
Lying on the yoga mat, after adjusting the position, we use the abdomen to exert force so that our back can leave the ground. At this time, the legs The knees are bent until our elbows can touch the knees. At this time, we lie down. Pay attention to keeping your back off the ground at all times, and complete the movements in groups of 30 at a time.
Lie on your back and raise your legs
Lie on the yoga mat. At this time, we straighten our legs together and use abdominal strength and leg strength to push our legs upward. And keep the legs vertical to the ground, and try to keep our buttocks off the ground. Continue this action to complete a set of 30 times.
Russian Twist
First of all, if you want to do this action, you need to sit on the floor, then lift your feet slightly off the ground, let your spine bend, and use your abdomen to Then, everyone can exchange rotations back and forth to both sides, so that the internal and external abdominal oblique muscles and rectus abdominis muscles will be contracted. It should be noted that when turning, everyone can hold a heavy object with both hands, and a medicine ball can be used to increase the weight. Although the range of the body is relatively large when turning, the stability of the core must also be ensured.
Plank support
At the beginning of the movement, you first need to make a push-up position. However, this does not mean that you should support your body with your palms. In fact, you need to use your forearms to support your body. Hold your body, and your feet also need to be together at this time. Overall, the body should still be parallel to the ground, so the core of the body should remain relatively tense at this time. If you can persist for about a minute without changing your posture and breathing evenly in the middle, then this action is considered a success.
Straight leg lift
Lie flat on the yoga mat, straighten your legs together, adjust the position, and lift your legs upwards. At the same time, pay attention to how your abdomen is tightened at this time. And exert force. When the legs rise upward until our buttocks leave the ground, we have reached the limit. We can put the legs down and relax, and then start working again. Complete 30 times in one set, and you can do 3 to 5 sets a day.
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