A set of super sour abdominal training programs, practice it quickly!

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Lying on the abdomen

Lie on your yoga mat, flex your knees and hip, flex your elbows behind your ears, start the abdominal horizontal muscles, and tighten your abdomen inside.

Exhale, flexing the spine, make the upper back leave the ground, and the abdomen is further tightened; inhale, slowly restore to the starting position, repeat the above process.

Training plan: chronograph training

Complete 3 groups, 2 minutes for each group, rest between the group for 30 seconds

Sideways

Lie on the side of the yoga mat, flex the knee and hip, the left hand flexes the elbow behind the head, and the right hand flexes the elbow to the abdomen.

Exhale, spine side flexion to tighten the side abdomen; inhale, slowly restore to the starting position. Repeat the above actions, and then change to the opposite side.

Training plan: chronograph training

Complete 3 groups, 1 minute on each side, rest for 15 seconds between the group

Russian turning

Sit on the pad, flex your knees and hip, tilt your body backwards, tighten the core, and your back is straight.

Put your hands on your chest, twist your body to both sides, feel abdominal contraction, repeat the above actions, and complete the prescribed time.

Training plan: chronograph training

Complete 3 groups, 30 seconds in each group, and rest for 15 seconds between the group

Landscape bench -reverse roll belly

Lie on the slant bench, the elbows flexed with both hands fixed to the top of the head, tightened the core, and the legs flexed and suspended.

Exhale, the legs are raised upwards, the hips are left, and the front side of the thigh is close to the chest; inhale, centrifugal control, slowly restore to the starting position.

Training plan: decreased training, rest for 15 seconds between groups

The first group, 15

The second group, 12

The third group, 10

The fourth group, 8

Start your ends on your back (one leg)

Lying on the yoga mat, the legs are flexed on one side, the legs are straightened, the abdomen muscles are started, and the abdomen is tightened inside.

Exhale, straighten your legs upwards, and at the same time, your upper body leaves to the ground, touch your toes with both hands; inhale, restore to the starting position, repeat the above movements, and then change to the other side.

Training plan: decreased training, rest for 15 seconds between groups

The first group, 15

The second group, 12

The third group, 10

The fourth group, 8

Training is for reference only, please arrange reasonably according to your own situation

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