Four-part "abdominal reduction" in the morning to retrieve the flat lower abdomen

Exercise 1

1. First sit on the chair, open your legs, so that the distance between the legs is the width of the shoulders, then sit straight, look straight ahead. Raise your arms and stretch out your hands, fold your palms above the head, and fingers up.

2. Then take a breath slowly, bend to the right while inhaling, so that your body slowly tilts to the right, and move your arms, don't turn your head until the left side of your waist is straightened and your body is stationary.

3. Then maintain this position for 10 breaths, and then return to the starting position, and repeat the above movement in the opposite direction.

1. First, flatten it. Lying on the bed, with your face facing up, your hands on both sides of your body, your palms open and close to the bed,

2. Keep your legs straight and slowly lift them up until your hips leave the bed and your thighs are close to your abdomen.

3. Tighten your abdomen, straighten your legs hard, maintain your movement posture for about 5 seconds, then relax your body, and slowly return to the bed to resume your movements. Repeat the above movements several times.

　　Practicing this set of movements can exercise the muscles in the abdomen, eliminate fat, and make the abdominal muscles tighter, because the legs are mainly moving, so the lower abdomen will be exercised by leg movements, which can help reduce Fat on the abdomen. When practicing, be careful to keep your hands still and tighten your abdomen, so that the effect will be better.

3. Sit on a chair, open your legs, and straighten your upper body.

2. Lift your arms to the height of your shoulders, then bend your elbows, and fold your hands in front of your body.

3. Then keep your right hand still, and your body slowly turn to the left while inhaling, and follow your body to move. Pay attention to the right arm to continue to open directly in front of you.

4. After turning to the left, keep your posture for 10 breaths During the period, turn back to the front and then do the same movement to the right.

　　Four movements

　　1. Lying on the bed with both hands under the head, fingers are linked, opening the arms to both sides so that the elbows are facing outward, adjusting breathing and preparing for the movement.

　　2. Put your legs together and slowly lift your legs, hold them when lifting directly above, then bend your knees to make the calf and thighs at a 90-degree angle, be careful not to leave the bed.

　　3. Tighten the abdomen and lift your body with force, then put down your body, move your thighs forward at the same time, so that the thighs are close to the abdomen, lift your body again, and restore the thighs to a vertical position with the ground. Repeat this way several times.