Six action charming abs, vest line

Get six-pack abs, waistcoat lines, and show off your charm!

There are a lot of abdominal exercises, we must have seen a lot, in the end what is the most simple and direct? Today we give you a summary of a group: one bent, one side, four tilt six actions. Set aside some time to practice at home, either after you wake up in the morning or before you go to bed at night. As long as you stick to it, within a month, your six-pack abs and waistline will appear!

1, plank lift leg, the body is in plank support state, raise one leg, about 10 centimeters from the ground, other parts remain unchanged, keep 1-2 seconds. Return to position, then alternate between legs. Note: Tighten your abdomen so that you can feel the strength of your abdominal muscles. Do not sink your hips and keep your body parallel.

2. Side lying leg lifting, side lying, tighten the waist and abdomen, use the strength of the waist and abdomen to lift the legs at the same time side lifting the upper body, stay for 1-2 seconds, return to the original position to complete the action. Finish training on one side, then switch to the other. Note: Although the movement area is very short, you can feel a strong contraction of the side abdomen. Pay attention to the standard movement, relax the neck, and do it slowly to avoid the use of inertia.

3, lie on your back, roll your belly, lie on your back, focus on your abdomen, tighten your chest toward your navel with your abdominal muscles, and lift your back about 10 centimeters from the ground, hold it for 1-2 seconds, and slowly return to the starting position. Development: Increase training intensity by holding dumbbells on the chest.

4, supine lift leg turn waist, supine, legs naturally together, swing to the right, the body to the right twist to touch the ground right knee, two arms do not leave the ground, restore; Then swing your legs to the left and twist your body to the left until your left knee touches the floor. Return. Alternate left and right and repeat. Note: Do not lift your arms and shoulders off the floor, twist your body fully, focus on your waist and abdomen muscles, do this slowly, avoid relying on inertia.

5. Reverse belly roll, lie on your back, lift your legs so that your knees move toward your chest, and lift your chest and head for 1-2 seconds, then slowly return to the starting position. Note: Slow, do not use inertia leg swing, try to control the movement with abdominal strength.

6, lie on your back alternate knees in, lie on your back, hands behind your head, and curl your right elbow and shoulder, while lifting your left knee toward your left shoulder, approaching your left knee with your right elbow, touching your knee, trying to pull your shoulder toward your knee, not just your elbow, alternating left and right. Note: Try to contract your abs as you move, not just your shoulders and elbows.

For the above movements, 3-4 sets of 15-20 times in each group, with 1 minute rest in the middle, 3-4 times a week. When doing movements, pay attention to breathing coordination.

This is what we recommend to you: one tilt, one side, four tilt six movements, do not need complex equipment, can be practiced at home. Just stick to it for a month and you will see your perfect transformation!

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