almost all girls who work hard to lose weight look forward to losing weight and thus having a good figure, especially if they want to see results in their waist and abdomen, hoping that their waist will be thinner and their stomach smaller. Therefore, our fat loss process will be accompanied by abdominal training in the hope that this will achieve the expectation of a tighter waist and a smaller waistline.
however, it is important to know that abdominal training is useful for tightening the waist and abdomen, but not for reducing abdominal fat, so if your body fat percentage is high, the first thing you should do is to create an energy gap in your body through a controlled diet and effective exercise, so as to achieve a total body fat loss. The abdominal muscles should be retained or increased to a certain extent to prevent the skin of the waist and abdomen from sagging due to a decrease in body fat percentage.
of course, if your body fat percentage is not high in the first place, things are much easier because you don't need to lose fat at this time, so you don't need to pay too much attention to body fat percentage, but in this case if you are still not satisfied with your waistline, you can consider training the transverse abdominal muscles, because the transverse abdominal muscles are strong enough to tightly wrap around our abdominal muscles, which can play a role in reducing the waistline, in addition, the meat on the sides of the waist and abdomen is not firm enough the other thing is that the meat on the sides of the waist and abdomen is not firm enough to make the waistline look thick, so in addition to the transverse abdominal muscle, we also need to strengthen the side abdominal exercise.
we are not unfamiliar with exercises for the transverse abdominal muscles, flat support can help us to achieve our goal, and in the flat support, we can also add different variations to increase the range of exercise and fun.
Here is a set of support abdominal exercises to help you effectively exercise your core muscles, including the transverse abdominis and the obliques, to achieve your expectations of a tighter waist and a smaller waistline.
Action 1: Support alternate shoulder touch
number of reps: 20
movement points.
Bend over, support your body with your hands shoulder-width apart, arms straight, legs apart and straight back. Straighten your back and tighten your core muscles, then lift one hand to touch the opposite shoulder. Pause after touching and then switch arms. Be sure to keep your body stable during the movement and do not sway unsteadily from side to side. Action 2: Supine curls
training times: 20 times
movement points.
Lie on your back with your back close to the ground, legs bent, feet on the ground, arms up. Roll your body up through your abdominals while turning your legs to the side and then reaching forward on the side of your legs. Pause after straightening, then slowly return to the starting position, turn to the other side again and repeat the movement. The back should not leave the ground during the movement, and the arms should not exert any force when curling up, relying on abdominal strength. Movement 3: Support alternate rowing
number of reps: 20
movement points.
Bend over, support your body with your hands shoulder-width apart, arms straight, legs apart and straight back. Straighten your back, tighten your core muscles and keep your body stable, then raise one arm to the side. Pause after the lift and then switch to the other arm. Be careful to keep the rest of your body as stationary as possible during the movement, except for your arms. Movement 4: Supine curl and knee touch
number of reps: 20
movement points.
Lie on your back with your back close to the ground, legs bent and feet on the ground, hands on either side of your head. Lift your upper body through your abdominals and straighten your arms to touch your knees. Pause after touching, then return to the starting position and perform the next set. Keep your body stable during the movement, keep your back close to the ground and rely on your abdominal strength to lift yourself up, but do not use your arms or neck. Movement five: Supine left and right foot touch
number of reps: 20
movement points.
Lie on your back, lower back firmly on the ground, shoulders off the ground, legs flexed, feet on the ground, tense chin and neck. Place your arms straight out at your sides and reach out to touch your feet on the same side, keeping your lower back on the ground. Pause after touching, then move on to the next set. Perform three to four sets at a time, then rest for 30 seconds before continuing. If you are still in the fat loss period, you will need to work with a sensible diet and regular exercise to lose fat, don't think you can rely on this set of movements to lose your tummy.