Lorraine 1. Upper abdominal exercises
1. Crunch and clap
Lie on your back, lift your legs upward and bend them at 90°, with your thighs perpendicular to the ground, your waist kept still, and your back close to the ground. Straighten your arms on both sides of your legs, tighten your abdomen, wave your arms straight up and down on both sides of your legs, and tap the ground rhythmically. 30 times for a set.
Note: When doing this action, your neck should be relaxed and your back and waist should not leave the ground. If you want to increase the difficulty, straighten your legs.
2. Yoga Cannonball Pose
Lie on your back, raise your upper body, hold your left knee with both hands, pull your legs close to your body, put your nose close to your knees, lift your right leg slightly off the ground, hold for 10 seconds, then switch to the other leg, maintaining the same hold for 10 seconds. Repeat 10 times as a set.
Note: Do not hold your breath during the movement. Squeezing the abdomen is very helpful to expel abdominal bloating and massage your internal organs.
3. Cobra Pose
Lie on your stomach with your legs shoulder-width apart, support the ground in front of you with your hands, clamp your elbows to your sides, raise your chest and raise your head, slowly push your upper body up with your hands until it reaches the maximum limit, keep your arms slightly bent, and feel the lengthening and stretching of your abdominal muscles. Hold for 10 seconds and slowly relax your body.
Note: When lifting your body upward, you should do it according to your ability.
2. Lower abdominal exercises
1. Lift your legs upward
Lie on your back, place your hands under your hips, straighten your legs and raise them perpendicular to the ground, keeping your waist and abdomen stable. Slowly lower your legs to a 45° angle with the ground, and then slowly lift them up once. One set of 10 to 15 reps.
Note: Keep your waist still during the entire movement.
2. Boat pose
Sit on the ground, put your legs together, lift them upward 45°, raise your hands forward, hold for 20 seconds and then lower your legs. Do this 10 times in total.
Note: The process of raising the legs should be slow to allow the muscles of the lower abdomen to get deeper exercise。
3. Air bike
Lie on your back, place your arms flat on your sides, keep your waist stable, and lift your legs in the air to do a bicycle riding action. 15 times in the forward direction and 15 times in the reverse direction as a set.
Note: Control the speed of the movement. The slower the movement, the better the effect. Draw the largest circle with your feet as much as possible.
3. Side abdominal exercises
1. Lying on your back and swinging sideways
Lie on your back, open your arms, and put your hands behind your head; bend your legs at 90°, with your thighs perpendicular to the ground; twist your legs to the left to the maximum at the same time, and then twist to the right to complete one rep. A set of 12 to 15 reps.
Note: Keep your knees as clamped as possible, and keep the bends of your legs at right angles. Exhale when raising your legs, inhale when lowering them.
2. Side support
Lie on your side, bend your right arm, rest your elbow on the mat, and keep your elbow, hip and foot in a straight line. Slowly lift your hips off the ground, relying only on your elbows and feet for support, and hold for more than 30 seconds depending on your situation. Change direction.
Note: Keep breathing evenly during the movement and keep your hips as high as possible.
3. Push-ups with side legs
Get into the standard push-up position, with your feet hip-width apart, your right knee bent, and move forward as far as possible to reach your right elbow joint, return to the right position, then switch to your left leg and complete one rep. 8 to 10 reps per set.
Note: When the knee touches the elbow joint, the flank muscles can contract the most, so you must try your best to complete it.
