The fat on the waist and abdomen is a problem for many white-collar workers, and the waist is also a part of the body that is difficult to lose weight. Today, Xiaobian will introduce a few abdominal exercises to you, let’s take a look. Many white-collar workers in the office are in good shape, but due to sitting at the desk for a long time, their small belly will soon become prominent, which has become the heart disease of most beautiful girls. The beauty editor teaches you a set of simple and easy-to-learn abdominal exercises. If you can keep exercising, you can easily have a gorgeous waist! The excess fat around your waist will make your waist look like a swimming ring. If you want to eliminate these fats, I will bring you a abdominal exercise today. Just follow the instructions and it will help you tighten Waist, become a sexy little waist!
Push and catch the fitness ball
Targets: Shoulders, biceps, abs, glutes, and legs
- Stand with your feet open, slightly wider than your shoulders. The exercise ball is placed on the floor in front of you.
- Squat down with your knees behind your toes and hold the ball with both hands.
- Stand up from a squat position and throw the ball 70 cm into the air at the same time.
- Catch the ball, squat down immediately, and put the ball on the ground.
- Do 10 times.
toss the fitness ball
Targets: Arms, biceps and abs
- Stand 50 cm away from the wall. Feet open, shoulder-width apart. Bend your knees slightly and tighten your abdominal and back muscles. Hold the ball with your arms at chest height.
- Bend your elbows slightly, turn your upper body to the right, throw the ball to the wall, and catch it.
- Do 15 reps and repeat on the other side.
Swing fitness ball
Targets: Arms, triceps and abdominal muscles
- Stand with your feet open and slightly wider than your shoulders. Bend your knees slightly and hold the ball.
- Squat down, put your arms behind you, and swing the ball between your arms. Standing, push the ball in front of your body and over your head.
- Do 20 times.
Lie down and raise your legs
Targets: Abdominal muscles, lower back and buttocks
- Lie on your back on the ground, straighten your stovepipe, and hold the ball with both hands. Bend your elbows and place them next to your ears. Arms raised above head.
- Tighten your abdominal muscles and lift your legs into the air.
- Slowly lower your legs, bring your legs together and stretch them. When you lower them to about 25 cm above the ground, lift your legs again.
- Do 20 times.
Hanging leg extension
Target: lower abdomen
A: Hang your body on the horizontal bar with your hands about shoulder-width apart and tighten your hips so your body forms a straight line from your head to your hips.
B: Keeping the legs and back straight, slowly raise the legs so that they are parallel to the ground.
C: Slowly lower your legs, do 4-6 times, when you lift your legs, don’t sway, just let it move with the inertial force.
