A. happy bike
Efficacy: Stretch the abdominal muscles, reshape the line, when people ask me, what is your secret to keep your belly smooth and strong, I will tell them my favorite exercise Pilates to lose weight. During the decade I have transitioned from 30 to 40, Pilates weight loss has been my source of staying young, lean, and energized.
- Lie flat on your back, with your hands lightly behind your head, with your elbows facing out.
- Tighten the muscles, lift the head and neck, and close the knees so that the knees of both legs point to the abdomen. All the pressure can be placed on the back.
- The leg begins to do the exercise of cycling, and slowly extend your right leg until it is almost completely straight. At this time, make sure that your feet are about 60 cm off the ground. At the same time, start rocking your upper body so that the elbow of your right hand touches the knee of your left leg.
- Hold this position for about 2 seconds (as shown in the picture). Now, go the other way, and slowly bring your right leg back so that the knee is facing your belly, while extending your left leg, reaching for the right knee with the elbow of your left hand.
- Hold this position for about 2 seconds, then switch. Do 20 reps per set, repeat for two sets. NO! The elbows must be flared out. When exercising, do not bow your head and hold your head tightly with your hands.
B. Kick legs to flatten the lower abdomen
Efficacy: Tighten the muscles between the waist and abdomen. When you are still complacent about showing a flat belly, the Y-shaped abdominal muscles have become the new favorite of the low-waisted pants. We will introduce three methods for you, which are suitable for you to practice at home, in the office, and in the gym, so that you can fall in love with Y-shaped abdominal muscles everywhere.
- Lie flat on your back, place your hands under your hips, palms down.
- Lift both legs off the ground at the same time until they form an L shape with your body.
- Slowly lower your left leg, and control it when there is still about 2 centimeters off the ground.
- Raise the left leg again and return to the original position. At the same time, slowly lower the right leg and control it when there is still 2 cm from the ground. (Imagine your legs looking like a pair of scissors in motion.)
- Do 20 reps in each group (no pauses in between), repeat 2 groups. Tip: Don’t sway your legs while you’re exercising. For better muscle control, lift and lower your legs as slowly as possible.
C. Breathe for 4 seconds to train the abdominal muscles
Efficacy: Strengthen the muscles of the abdomen and the base of the legs
- The preparation is a standard sitting position. Slowly lie down on your back and place your forearms flat on the ground to support your body’s weight. Toes taut, legs lifted, knees tucked, and raised above chest.
- In the 1st second, raise your legs and point your toes to the ceiling, so that your legs are at right angles to your body. (When your legs are fully straight, keep your feet taut, but don’t pause, then slowly lower your legs.)
- In 2-3 seconds, lower your legs and keep a distance of about 2 cm from the ground.
- In the 4th second, relax your knees.
- Do 20 reps in each group (control within 4 seconds), repeat 2 groups. NO: When you put your legs down, don’t arch your back. (If you arch your back, your muscles won’t work as well.)
D, hook the toes, stretch the lower abdomen
Efficacy: Strengthen the strength of waist and abdominal muscles
- Lie on your back, gently hold your head with your hands, open your elbows out, and lift your shoulders off the ground. (Don’t lift or retract your chin!)
- Tighten your feet, lift your legs, bend your knees, and keep your calves parallel to the ground.
- Keeping your knees bent, slowly lower your left leg so that your toes touch the ground, but not really. (hold for 2 seconds)
- The left leg returns to the starting action, and the right leg repeats the action just now (also hold for 2 seconds). Repeat 2 sets of 20 reps each.
