Abdominal muscle exercises can generally be completed with bare hands, and the movements are very rich and varied. Next, we will introduce several groups of relatively simple and effective movements. Although the movements are not difficult, they require a lot of abdominal strength. It can be completed only if you stick to it for a long time, so you can see good exercise effects if you stick to it for a long time. Let’s take a look at some simple abdominal exercises.
1. Abdominal curls
Start by lying flat on the yoga mat, with your legs bent and your toes touching the ground, and your back heels leaving the ground. At this time, your feet and calves are kept in a straight line. Put our hands and arms on both sides of our head, and after adjusting our breathing, we let our abdomen exert force so that our back can lift off the ground, and the head and back are almost vertical to the ground. At this time, we slowly lie down , restart the movement, but try to keep your shoulders off the ground.
2. Plank support
In fact, the plank support movement is a core strength training movement, but the effect of exercising the abdominal muscles is more obvious. At the beginning, our elbows and feet touch the ground, keeping the body parallel to the ground, and keeping other parts off the ground. We must ensure that our abdomen and buttocks are tightened so that the body is in a straight line. At this time, we need to use a lot of abdominal strength. to keep the body parallel to the ground. Hold one action for more than 30 seconds, and you can perform three groups each time.
3. Cross-touch the ankles left and right
At the beginning, we usually sit on the yoga mat and bend our legs. At this time, our body is relaxed and our arms and feet are straightened. Come up with a palm position. At this time, we use our left hand to touch the left ankle with force, and then change our right hand to touch the right ankle. In this way, there is a twisting effect on the left and right sides, which is especially effective for training the side abdominal muscles. Complete 15 times on each side as a group, and you can perform 3 to 5 groups.
The above is an introduction to the effective movements for exercising abdominal muscles. These movements can be completed with bare hands. We can perform effective exercises at home to achieve the effect of slimming down the abdomen.
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