Tips for Losing Belly Fat: 5 Simple Exercises for Men and Women
Hanging leg raises are a great way to stimulate the lower abdomen, but for girls with weaker upper limbs and poor core stability, they either can't hold their own weight or sway back and forth, making the exercise very difficult. If you force yourself to do it, the effect of stimulating the abdominal muscles is often not ideal.
Besides hanging leg raises, what other lower abdominal exercises are there? Let's take a look at the training methods suitable for girls today. Especially for those with uneven abdominal muscles up and down, you can dedicate a day to intensify the lower abdominal training.
Lying leg raises
Points: Bend your hip and knee joints at 90 degrees, keeping your lower back flat on the ground. This posture will reduce the tension of your hip flexors, causing your hip flexors to passively shorten, allowing your abdominal muscles to take the lead. Do 15 reps per set, and 2 sets.
Scissors legs
Points: Raise and straighten your legs, with them at a 45-degree angle to the ground, in a scissor shape, crossing them left and right. 20 reps per set, 2 sets.
It can also be changed toStraight leg raisesAs shown in the picture:
Curved leg crunches
Points: Keep your torso still and use your abdominal muscles to drive your hips to bend and lift your legs. 10 reps per set, 2 sets.
Yoga ball crunches
Points: Support your hands, with your upper body suspended, so you need to keep your back straight to avoid large bends. 15 reps per set, 2 sets.
Mountain climbers
Points: Start with a push-up movement, using the palms of your hands and the soles of your feet to support your body weight, with your body from the top of your head to the bottom of your feet in a straight line.
Then use the power of your lower abdomen and thighs to bring your knees inward towards your chest, paying attention to the knees not exceeding your waist. That is, bend your knees and hips to lift your right foot off the ground and move your right knee towards your chest. Hold for 1 minute per set, 2 sets.
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