With the emphasis on health, more and more people are joining the ranks of fitness, which of course, some of them are also in pursuit of the beauty of the body line, to maintain a better body.

Abdominal support

Lying flat on the ground, feet bent slightly apart, the use of abdominal and hip strength to lift the back, shoulder blades on the ground, the back can not touch the ground, the knees to the shoulder blades to form a straight line, the action even if you do the standard, adhere to 30 seconds, the time can be slowly more, adhere to the 10 groups. Abdominal support can help then abdominal fat, exercise hip curve, this action is very suitable for women who want to practice mermaid line.

Lying legs

Lying legs this action, that is, we are in the state of lying down, with the help of abdominal strength, slowly lift up the legs until the legs and the upper body at right angles to the main, pay attention to lift the legs when the legs to straighten, there is the knees do not bend, like this to keep 20 seconds, and then relax, and then repeat the same action.

Rolling belly reverse roll

Rolling belly this action, compared to the traditional exercise of the waist and abdomen of the sit-ups, one can reduce the damage to the lumbar spine, the second can help you quickly and effectively reduce the belly fat, but we should pay attention to, do not do this action immediately after the meal, there is also for the girls, do not do it during menstruation to avoid aggravation of the discomfort of the menstrual period, that everyone! When you do, you can start with a set of 25, and then gradually increase the amount.

The same action is also the use of a yoga mat can be completed, reverse curls in the process of the general supine posture lying on a yoga mat, so that the hands of the natural flat on both sides of the body, will be bent legs into 90 degrees, and then tighten the abdomen, so that the knee position to the chin is gradually close to this can also play a very good exercise in the abdominal muscles, to reduce the effect of excessive fat in the abdomen.

Bobbi jump

This action to exercise the muscles of the whole body, increase the heart rate to accelerate the burning of fat, the action is a little difficult to start practicing friends can omit the action of the push-ups, squatting directly, and then jumped upwards. The complete action is: feet slightly apart standing, hands placed on the ground, legs at the same time backward stirrups, after the completion of the action, hands down to do a push-up, legs back at the same time, hands at the same time upward reach upward jumping, every 15 for a group, *** do 3 groups.

Stepping bicycle action

Stepping bicycle action is the best fitness action for the rectus abdominis (i.e., "six-pack abs") and obliques (i.e., lumbar). The correct action is:

1. Lie on your back on the floor with your arms crossed behind your head;

2. Lift your shoulder blades off the floor by closing your knees to your chest, but not by pulling your neck;

3. Straighten your left leg to a 45-degree angle to the ground, and at the same time twist your upper body to the right so that your left elbow is close to your right knee;

4. Immediately change the right leg, so that the right elbow to the left knee close;

5. Right and left rotation, like cycling action, it is recommended to do 12-16 times.

Sit-ups

Correct sit-up practice: lie on your back on the mat, bend your legs to about 90 degrees at the knee, and place your feet flat on the ground. Hands can be placed behind the head, can also be placed on both sides of the body (the position of the hands closer to the head, the need for abdominal muscles stronger, do the action will be more strenuous, beginners can be to enhance the abdominal muscles and then cross the hands behind the head). Use the power of the abdominal muscles to slowly pull the body upward, up exhale, when the body rises to the ground about 10-20 centimeters thick, tighten the abdominal muscles for a short pause, and then slowly drop the body back to the original position.