Having a perfect abdominal muscle is no longer just a requirement for boys. Many girls now also want to have beautiful abdominal muscles, that is, the vest line. Here are 4 abdominal exercises to help you practice 8 pieces. Abs.
Exercise Ball Crunches:
Lie flat on the exercise ball, feet flat on the ground, hands on the side of your head, arms open. Slightly close the chin to the chest, exhale, contract the abdominal muscles to lift the upper body about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. In order to maintain balance, the feet can be more apart. To increase the difficulty, you can do it with your feet together.
Traditional Crunch:
Lie on your back on the floor with your lower back pressed against the ground. Place your hands by the side of your head and open your arms. Keep your legs flat on the ground and bend your knees. Slightly close the chin to the chest, contract the abdominal muscles, exhale to lift the upper body, keep the lower back from the ground, hold for 2 seconds, and then slowly return to the starting position.
Reverse Crunches:
Lie on your back on the floor with your lower back close to the ground, your hands on your sides, your legs raised at a 90-degree angle to your upper body, your legs crossed, and your knees slightly bent. Tighten your abdominal muscles, then exhale to lift your hips slightly, lower back slightly off the ground, hold for 2 seconds, then slowly return to starting position.
Leg raises and abdominal crunches:
Lie on your back on the floor with your lower back pressed against the ground. Place your hands by the side of your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract your abs, lift your upper body, keep your lower back off the ground, hold for 2 seconds, then slowly return to the starting position. Be careful to keep your chin slightly tucked in front of your chest.
