Exercise the abdominal muscle method illustration

I ask who does not want to have sexy and attractive abs, which can make the body become more perfect, but most people may say that work, life and other reasons are too busy, there is no time to specialize in abs exercise. The following will give you the way to work out your abs without going to the gym specifically.

Wake up early and do stretching exercises

After waking up in the morning, do stretching exercises first. Lie on your back with your knees fully elevated, clasp your hands to your chest and then roll back and forth in this position to stretch your back and lumbar region. The standing knees fall down like the side, face in the opposite direction, and cross the movement from left to right, which can twist the waist and also stretch the abdominal muscle group.

Standing Crane Posture Exercise

You can use three minutes of brushing time, brush your teeth with your right hand, brace your left hand on the wall, lift your right leg upwards first, hold the posture for 10 seconds, and change your feet alternately. Note that the abdomen should be closed when standing.

Stair climbing

Climbing the stairs itself can exercise to the legs and waist, if in climbing the stairs, can raise the knee some, and then put down, can feel the lower abdomen in contraction, also can exercise the abdominal muscles.

Sitting exercise

At work, sitting can also exercise the abdominal muscles, to sit firmly, the waist straight, contraction of the abdominal muscles; in the work break can also be half sitting on the hip chair, hands holding the side of the chair as a support, the knees towards the chest, feel the abdominal muscles shiver to restore the original posture, posture recovery, let the knees relax. If it is too difficult to do both legs, first single-leg exercise, with one hand on the lower abdomen, to confirm whether the abdominal muscles contraction, do two groups, each group do 10 times.

Abdominal breathing

Once a day, you can deliberately perform abdominal breathing. Inhale deeply to puff up your stomach and confirm with your hands, then exhale slowly. Hold for 6 seconds and do 3 times.

Leg kicking exercise

In a more spacious place can be kick exercise, first the knee slowly raised, so that the knee to the chest, and then kick to the oblique front, not only to strengthen the abdominal muscles, but also to eliminate fatigue.

Side flexion exercise

Sit with your knees crossed behind your head. Use this position to contract the abdomen to move the upper body completely to the side, the bend does not have to be large, but do not drive the waist. After resuming the initial action, the other side is also carried out in the same way, left and right sides for 2 groups each, each group for 10 times.

Step on the feet to train the lower abdomen

Lie on your back on the ground or on a bed, slightly support your upper body with your elbows, straighten one leg and lift it up 10cm, bend the knee of the other leg and keep your calf parallel to the bed. In this position, swing your legs up and down as if you were pedaling a bicycle. Be careful not to land on your feet, and do not exceed 90 degrees at the inner angle of your elbows, and perform 2 sets of 12 reps on each of your left and right feet.