Most effective of the five-step thin waist reduction of abdominal exercises

Action 1: Vertical stretch out

Lying on the floor, legs straight up, knees overlapping; contraction in the abdomen, the shoulder blade lift-off the floor, feeling as if your chest should move the same foot; legs remain at a fixed posture, imagine abdominal pressure to the spine feeling; Repeat 12-16 times.











　　Action 2: step on a bicycle

His back lying on the floor, hold hands in the first post-crossover; knees to the chest closed, the two shoulder blades lift-off the floor; straight left leg, and the earth is about a 45 degree angle, while the upper body Niuxiang the right, so that the Ministry of left elbow near the right knee; restored to its original position immediately after the words right leg, so that the Ministry of the left knee and right elbow close to the left and right turns, like cycling, like the action, repeated 12-16 times.











　　Action 3: cantilevers abdomen

Lying on the mat, natural to the head, arm, back straight, hands linked together, arm, ear; contraction in the abdomen, the scapula upward raised; Repeat 12-16 times.











　Action 4: abdomen hip

His back lying on the floor, hands flat on the floor, or cross-hold in the back of the head; legs, knees to the chest closed, making them 90 degrees; contraction in the abdomen, buttocks close to his legs moving up from the ground; movement range very small, just hip only, without shaking legs and repeat 12-16 times.











　　Action 5: U-shaped stretch out

Lying on the ground, legs vertical stretch ceilings; hands gently around Baotou, shrink abdomen, the direction of the scapula to raise the ceiling; the same time, stretch legs to heel upward to mention the formation of U-shaped body; Repeat 12-16 times