The abdomen has always been a place where fat accumulates easily. The protrusion of the abdomen makes many people have no desire to match their clothes. Many people hope that they can lose excess abdominal fat and have a flat and tight abdomen. This requires abdominal weight loss, so today we will introduce an abdominal slimming plan, let’s go and take a look!

Action 1: Lie on your back and raise your legs

This is the first action of our abdominal training. Lie on your back on the ground, separate your hands on both sides of the body, and grasp the ground. First, we need to stretch your feet forward, then lift your lower body up, slowly lower it, and then Ascend, the lower body should not touch the ground. If you are a beginner, there are two things you need to do. You need to aim your feet at the ceiling and then go straight up, keeping your butt off the ground as much as possible. Don’t put your feet down after that, because it will be more difficult. This movement continues 45 seconds is your target time.

Of course, if you can't last 45 seconds, it doesn't matter. You can start the next action. If you can do it continuously for 45 seconds, rest for 10 seconds, and then repeat the action just now. You can continue doing this, resting for 10 seconds after each round. Until you can't complete 45 seconds, then switch to the next round of training. You will find that we will make corresponding adjustments for people with different levels. No one will feel that the movements are relatively simple at the end of training.

Action 2: Side Step Stick Pose

The upper body needs to be fixed. At this time, you need to use the Side Step Stick Pose. First of all, basically keep the upper body fixed, keep the forearms in contact with the ground, and keep the shoulders in this state. When you step out the feet, the hips will rotate and continue. Change your feet and do this action. You should continue doing this action for 45 seconds. If you can hold on for a full 45 seconds, do it again until you can't finish it.

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Action 3: x crunch

The difficulty of this movement is relatively moderate. This movement can exercise the abdominal muscles of your whole body. We are going to use x crunches to train. This time we train not for time but for reps. The target reps are 12 times. This is what we said earlier that training with this movement is not easy. You don’t need to turn your body into a V position. You only need to concentrate your hands and feet upward, and then move down into an Open, open your arms, and continue to do it, aiming for 12 times.

Action 4: Rotating Side Stick Pose

Next we need to exercise the oblique muscles, because they are very important and require constant training. The oblique muscles can strengthen the overall lines of the abdominal muscles. We need to use the rotating side stick pose. This action requires continuous observation of the side, and then use the rotating side stick pose to pass the hands under the body without losing balance, then return to the previous position, and then return to the stick pose. Repeat the action on the other side, raising your hands as high as possible, then come down and pass the hands under the body, return to the stick pose, and repeat the action on the other side. The training goal of this action is also calculated based on the number of times. Do it 10 times on each side and try to see if you can finish it. If you can finish it, win yourself the opportunity to do 10 times on each side.

Action 5: Bend your legs and do abdominal curls

Before doing this action, we need to fix the movement of the upper body and do the activities of the lower body just like the action from bottom to top. Now we need to try to fix the lower body first, and then let the upper body go down. We can achieve this goal by bending the legs. It requires us to move slightly, but that's not our focus.

We need to do this posture first, then straighten your arms and stretch them forward. You basically have to make your upper body do a movement similar to abdominal crunches, then raise your legs slightly, then resume the previous movement and switch sides. Continue this action. The goal of this exercise is time-based: do leg raises for 45 seconds, do them seriously, and do as many as possible.