Many girls throw a lot of money in the gym for this, in exchange for a slim waist and a flat belly. Some have obvious results, while others have made little progress. The key point is that they still lack effort in the word “persistence”. Here I have prepared a set of home slimming abdominal exercises for you to do on your own days when you are not going to the gym.
Bend the legs and tighten the abdomen
Main body of exercise: lower abdominal muscles
Keep the upper body still, put the hands on both sides of the body, bend the legs to close the abdomen, straighten the legs when the legs are down, but do not touch the ground with the feet, use the abdomen to control, each group of 15, a total of 3 groups, rest for 30-40 seconds in between .
However, a big belly is not inevitable. The Bidolas Abdominal Conditioning Workout is your secret weapon. Because it works every one of your abdominal muscles: the sagging six-pack rectus, the loose fat on the flanks and the fat transversus abdominis that has always been overlooked in previous workouts.
Michelle Dozois, coach of the Vidoras Latin America department, who designed the exercise, said: “Every beat of the movement will bring your belly button closer to the middle, thereby flattening your lower abdomen. Do it 3 times a week, every other day, to reduce your belly.
toe on the ground
A. Lie down
The thighs are bent at a right angle of 90 degrees, and the calves are parallel to the ground. Place your hands naturally flat by your sides, palms facing down. The upper body is tight and the back is pressed against the floor.
B. Inhale
Lower the left leg in two parts, starting from the hip only, with the toes rushing down to the ground (the toes cannot really touch the ground). Exhale, return the leg to the starting position in two parts, then switch to the right leg and do the same. Do this with alternating legs, doing 12 reps on each leg.
Housework Abdominal Method
Maybe you were a bit lazy at first, so start to be a hard-working “Cinderella” today. Remember an important rule: avoid the less important. For example, do not use a vacuum cleaner when sweeping the floor, use a rag and a broom, and consciously increase the amount of exercise;
If you choose to wash and iron your clothes at noon when the temperature is high, you will sweat all over; if you are hungry, make yourself an exquisite slimming lunch. “Chefs” are generally reluctant to eat their own meals, just to control your food intake.
Supine alternate method
Main body exercised: Side abdominal muscles
Put your hands behind your neck, bend your legs, and push out alternately with one leg. The leg you push out has a certain distance from the ground, but it should not be too high, and your feet should not touch the ground, then the other side. Bring the elbow on one side as close as possible to the knee on the other side. Control with your side abs. 15 reps on each leg, 3 sets in total.
It is a pity if you can’t enjoy these charming outfits because you don’t have a flat stomach. Maybe you’re too cash-strapped to set foot in gyms and beauty salons, but here are some happy, “green” and easy ways to tighten your tummy.
Walking abdominal contraction method
First learn “abdominal breathing”
When you inhale, your belly expands; when you exhale, your belly contracts. This is a necessary training for anyone who practices yoga or vocals. It helps to stimulate gastrointestinal motility, promote the excretion of waste from the body, and smooth airflow.
When walking and standing normally, you should try to shrink the abdomen with force, and cooperate with abdominal breathing to make the lower abdominal muscles firm. You may not get used to it in the first day or two, but as long as you remind yourself to “shrink your belly to lose weight“, after a few weeks, not only will the lower abdomen become flatter, but the walking posture will be more attractive.
