The apple-shaped figure is an obese figure that worries many people. The biggest feature of this figure is that it has more fat on the abdomen and looks like an apple. Once belly fat grows, it seems difficult to lose it, so many people want to lose belly fat. So what do you think are the best abdominal exercises for an apple-shaped body? Let’s go to full-body training together and take a look!
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Explanation of the action: Sit on the yoga mat, bend your knees at 45 degrees, and your back and the ground are also at 45 degrees (not sitting upright at 90 degrees). Place your hands under your chest and press your belly. , twisting the waist left and right. Continue twisting left and right 60 times. Tip: Focus on your belly and use your belly to feel the pressure.
Stretch your waist
Explanation of the action: Lie horizontally on the yoga mat, support your elbows and palms on the ground, put your hands on your hips with your hands in the sky, and lift your waist away from your body. Make a triangular hole appear between your body and the ground, straighten your waist up and down, and keep your feet together without moving (this action should be done gently and slowly to avoid injury). Support your back 25 times on each side on the left and right sides. Small reminder: Use your waist strength to lift your body, not your hands!
Water kick in the air
Explanation of actions: Lie flat on the yoga mat, support your elbows and palms on the ground, straighten your upper body, straighten your feet and hit the water in the air (cross your legs and swing up and down) like swimming The same as freestyle kicks, kick with both legs 60 times. Tip: When pumping water, focus on your belly and feel the pressure on your belly!
Abdominal pressing action
Sit on the abdominal pressing machine, grab the handle with both hands; contract the abdomen and rock it forward. Remember to use the strength of the abdomen and notIt's something else. Relax your abdomen. It is recommended to perform 1-3 rounds, repeating 12-16 times each time. Pay attention, do it slowly, and use the strength of your abdominal muscles instead of pushing with your arms.
Abdominal curls
First, lie flat on the yoga mat, bend your legs naturally, put your feet flat on the ground, and hug your chest or place your hands on your back. Behind the head: Sink your shoulders and retract your abdomen, concentrate your thoughts, and use your abdomen to lift your body off the ground until your shoulder blades leave the ground. Keep your waist tight and slowly lower it to the starting position. Inhale as you push (up) and inhale as you relax (down); start the second time when you go down until your body is not pressing all your weight to the ground, keeping your abdominals tight during the movement. Generally, a group of 10-20 is completed.