Hold a leg
Abdominal muscle tear plan
Total length: about 10 minutes
Training intensity: intermediate level
Action time: 45 seconds per 45 seconds
Action interval: 15 seconds
1 90 degrees raised legs
Raise to the angle with the body 90 °
Do not touch the ground on the legs
2 legs roll belly
Lift your legs to let your knees to the chest
Abdominal muscles lift your hips
3 Hangs lifted your legs
Keep one leg vertical after lift your legs
No need to straighten your knees
Don’t let your leg muscles be too nervous
4 roll kick
Gather your body and legs towards the center
Try to make the amplitude larger as possible
5 legs
Lift to the ground vertically
Rising for 2 seconds, down 2 seconds
6 air kicking
The upper back is left to the ground
The exercise on the leg should not be too fast
Otherwise, you will not feel the contraction of the abdominal muscles
7 -leg painting circle
Lift your thighs and knees slightly
One circle, reverse circle
Exercise abdominal endurance
8 Slowly climb running
Left knee mentioned right chest
Right -knee mentioned left chest
Turning to exercise can exercise your side abdomen
9 single leg lifting
Abdominal tightening
Otherwise, the legs are already sour
Your abdominal muscles still don’t feel
10 scissors legs
Pay attention to
Swing one leg to the other leg
Not completely vertical movement trajectory
Abdominal muscle stretch
Rise up your upper body and relax your lower limbs
Feel the stretch of the abdomen
Persist in 12 seconds, do 4 groups
