Very simple abdominal exercise for 3 minutes daily

Very simple abdominal exercise for 3 minutes daily

You don’t have to spend hours in the gym or do hundreds of sit-ups to fix your abdomen.

“You can just take a few minutes a day to sculpt a belly worth showing off.

“Bodybuilder Denise?

Austin said.

The key is to combine these minutes with the most effective abdominal exercises.

  Therefore, she wrote a set of characteristic abdominal exercises that included 6 movements.

You can do 6 actions together for 30 seconds each; or you can choose the first 3 actions for 1 minute each.

No matter which one you choose, just doing it every other day will force you to bring a more compact and firm belly.

  1 minute exercise 1.

Comprehensive abdomen exercise area Three areas of the abdomen-lower abdomen, lateral waist and upper abdomen, bend your knees on your back, lay your feet flat on the ground, put your hands behind your head, and point your elbows outward toward the body.

Lift your feet off the ground and keep them bent to 90 degrees.

  Close your abdomen and lift your shoulders off the ground (scapula slightly off the ground).

Exhale, while touching your right elbow with your left elbow, then your left leg is facing forward, upward and upward.

Inhale while retracting your left elbow with your right leg facing upwards and upwards.

Then touch your left elbow with your right elbow.

Alternating in both directions, continuously for 30 seconds or 1 minute.

  2.

Spherical abdomen exercise area: sit on a stable fitness ball on the left side with your feet flat on the ground.

Slowly move your feet forward while your body moves along the ball until your lower and middle backs are fully supported on the ball.

With your hands behind your head, your hips point outwards above your body.

  Close your belly, exhale, and lift your shoulders.

Then lower your shoulders by 10 cm, then lift your abdomen.

Continue to lift your shoulders and lower for 30 seconds or 1 minute.

  3.

Two-way abdomen exercise area: The upper and lower abdomen are bent on their backs with their feet flat on the ground.

Place your hands behind your head, with your elbows pointing out towards both bodies.

Keeping it bent, lift your legs, thighs and torso at 90 degrees.

  Exhale, close your abdomen, bring your knees to your chest, and lift your shoulders off the ground.

Should the tail vertebra be off the ground?
10 cm.

Inhale, relax and return to the starting position.

Do it continuously for 30 seconds or 1 minute.
  30 seconds of exercise 4.

Abdominal Storm Training Area: Bend your knees on your back with your feet flat on the ground.

Place your body on both sides with your palms facing down.

Lift your legs up to the top, with your feet pointing to the ceiling and your toes pointing up.

  Keep your abdomen closed, lift the top off the ground, and slowly roll it up.

Raise it, and lower it slowly, one vertebra at a time.
When you raise your hips, avoid using too much force.
You should feel a strong contraction in the abdomen.

Continue to raise your hips for 30 seconds.

  5,

Thin waist exercise area: A on both sides of the waist.

Sit facing forward, bend your right knee, point forward, and your feet back.

The left leg points to the left tibia.

Place your right hand on the ground support.

Raise left arm side.

  B.

Exhale while lifting the top upwards, raising your left arm towards the ceiling, looking at your left hand.

Hold potassium for 15 seconds, then inhale and let go.

Repeat for another side.

  6.

Tight waist training area: the whole waist A.

Sit on the ground, knees bent, feet flat on the ground in front of you.

Sit upright with your back straight.

Hold your hands under your thighs.

  B.

Exhale, while your upper body slowly leans back, and the vertebrae are placed on the ground section by section until your back is flat on the ground.

Then inhale and slowly lift your body back until you sit up.

Do it continuously for 30 seconds.

  4 rehabilitation exercises for abdominal repair usually pay attention to abdominal training in a small, hidden way can also help you repair the abdomen.

  One.

Fix your abdomen while riding a car.

When you ride a bicycle, retract your abdomen and control your abdominal muscles for 5 seconds.

Abdomen every 5 seconds is equivalent to a sit-up.

  B.

Stomach repair at work.

Sit on a chair with your hands on the armrests or grab the bottom edge of the seat.

Put your feet and knees together and close your abdomen, bringing your knees to your chest.

Control 3?
5 seconds, then drop and repeat.

  C.

Revise your abdomen in your imagination.

When you first started, imagine a rope above your head hanging you from the ceiling.

  D.

Abdominal movement.

Imagine that you are wearing a corset and shrink everything in.

With frequent military training, the abdomen will naturally shrink.