1. Essential oil massage

Massaging the abdomen can not only tighten the skin, but also strengthen the body and have auxiliary treatment effects on many diseases. You can use abdominal massage cream or abdominal massage essential oil every morning and evening. It is better to use abdominal massage cream after bathing at night.

Massage and push method: Put the fingers of both hands together and straighten them naturally. Place one palm on the back of the other palm, with the right hand on the bottom and the left hand on top. The lower palm and fingers are flat against the abdomen, push forward with force, then push back with the upper palm, push back and forth, and move slowly from top to bottom.

2. Sit-ups

Lie on your back on the mat, bend your legs at about 90 degrees, and place the soles of your feet flat on the ground. The hands can be placed behind the head or on both sides of the body (the closer the hands are to the head, the stronger the abdominal muscles are required and the movements will be more difficult. Beginners can cross their hands after the abdominal muscles are strengthened. behind the head).

Use the power of your abdominal muscles to slowly pull your body up. Exhale when you rise. When your body rises to about 10-20 cm above the ground, tighten your abdominal muscles and pause for a moment. Finally, slowly lift your body up. Lower the body back to its original position.

3. Lying on your back and doing abdominal crunches;

Mainly aimed at local shaping of the abdomen. Start by lying on your back on a mat, with your knees bent and your legs shoulder-width apart. Cross your hands on your chest, retract your chin slightly, slowly lift your shoulders, use the power of your abdominal muscles to curl up, and lift your shoulder blades off the ground.

Exercise area: rectus abdominis

Exercise intensity: Under normal circumstances, one set is 15-30 times. We recommend no less than three sets and no more than five sets. .

4. Abdominal crunches on a fitness ball;

The movements are the same, but done on a ball. This action has higher requirements on the abdominal muscles. This training can only be carried out after a certain degree of abdominal crunch training on the mat.

5. Lie on your back and raise your legs;

Lie on your back on a mat with your legs on both sides of your body, then slowly lift your legs so that your thighs and calves are at 90 degrees, and then use Use the strength of the abdomen to slowly lift the legs until the thighs are perpendicular to the ground. When we first start doing it, we can do it with one leg. When we reach a certain level, we can do it with both legs.

Exercise intensity: 15 to 30 times per group, and the number of training groups is 3 to 5 groups.

Extended information:

Fitness is a kind of sports, such as various freehand aerobics, aerobics, physical gymnastics and various self-resistance movements. Gymnastics can enhance strength and flexibility. , increase endurance, improve coordination, and the ability to control various parts of the body, thereby making the body strong. If you want to achieve the purpose of relieving stress, exercise at least three times a week.

Swimming, brisk walking, jogging, cycling, and all aerobic exercise can exercise the heart. Aerobic exercise has many benefits: it can exercise the heart and lungs, enhance the function of the circulatory system, burn fat, increase lung capacity, lower blood pressure, and even prevent diabetes and reduce the occurrence of heart disease. The American College of Sports Medicine recommends that if you want to know whether the intensity of aerobic exercise is appropriate, you can test your heart rate after exercise to reach the maximum heart rate of 60-90.

If you want to lose weight through aerobic exercise, you can choose low to moderate exercise intensity and extend the exercise time. This method consumes more calories. The frequency of exercise is 3-5 times a week, 20-60 minutes each time. To build muscle, you can lift weights, do gymnastics, and other exercises that repeatedly stretch and flex your muscles.

Muscle exercise can burn calories, enhance bone density, reduce the chance of injuries, especially joint injuries, and prevent osteoporosis. Before doing weightlifting exercises, test first. If you can lift the maximum weight you can lift 8 times in a row, start practicing from this weight.

When you can lift this weight 12 times in a row, try increasing the weight by 5. Note that each time you practice, you should lift 8-12 times in a row, so that you can reach 70-80% of the maximum endurance of the muscles, and the exercise effect is better. 2-3 times a week, but avoid exercising the same muscle group two days in a row to allow sufficient recovery time for the muscles.

Reference: Fitness? Baidu Encyclopedia