Abdominal exercise is something that many people pursue, because they all hope that they can have a small waist and waistcoat line, which can add a lot of points to their figure. But it is not easy for novices to enter a fitness state. It requires a transition, so start with simple movements first. So let’s take a look at some abdominal exercises for beginners?
Sit-ups
Beginners who want to exercise their abdominal muscles can start with simple exercises Start with movements, such as sit-ups that we often come into contact with. Start by lying flat on the yoga mat, with your legs bent and your hands on both sides of your head. Before the action begins, we first adjust our position and use abdominal strength to lift our back off the ground and upward. At this time, after our hands almost touch the knees, we lie down and start the action again. Insist on completing a group of 15 each time, and you can perform 3 to 4 groups.
Duanqiu
This action is also an effective action for us to exercise abdominal muscles. At the beginning, let us lie flat on the yoga mat, keep our legs together and keep them straight, with our hands Rest on your sides and relax. At this time, we use our legs to lift our legs upwards and form a 45-degree angle with the ground. Keep this action unchanged and put the legs back after holding on for 45 seconds. Although we feel that there is no force on the abdomen in this movement, we are actually using our abdominal muscles to support the legs to maintain balance, so it has a certain exercise effect on the abdomen.
Plank support
This action is also a static action, but the effect of exercising the abdominal muscles is indeed very obvious. At the beginning, our elbows and feet can support the body on the ground. Keep a balance. At this time, our body should be in a straight line. It should not be convex upward or sunken downward. We should always keep the body in a straight line. Hold this action for 30 seconds before putting it back down.
The above are the methods for novices to exercise their abdominal muscles. These methods are all freehand exercises, which are very suitable for our daily life and can achieve very good exercise effects.