It can be easily achieved at home! 15 minutes a day to build a perfect core muscle group

If you want to be more effective in your daily exercise, whether it is for your health or to have a good figure, the first thing you need to do is to do the movements correctly! Doing an exercise perfectly once is more effective than doing it wrong ten times. You don’t have to worry about causing sports injuries, which would be counterproductive. If you want to perform the movements correctly, the most commonly used muscles are the "core muscles". The so-called "core" is the muscles that straighten the upper body and stabilize the lumbar spine so that it does not fall to the left or right. The following movements have the effect of exercising the core and are also significantly effective in improving abdominal obesity and creating a firm and flat abdomen.

Exercise your abdomen and waist: develop a perfect core PART 1

1. Sit on the ground with your knees bent. Keep your upper body straight and lean back slightly, placing your hands behind your knees.

2. While exhaling, lift your feet one by one to 90 degrees. Look straight ahead and breathe slowly 3 times. Tips When lifting your legs, be careful not to arch your back and shoulders.

3. While exhaling, slowly release your hands that were placed behind your knees, and then stretch them forward until they are parallel to the ground.

4. While exhaling, straighten your knees and stretch your legs upward. Look straight ahead and breathe slowly for 5 times.

Tips: If you hunch your back when your legs are straight, breathe with your knees bent.

Exercise your abdomen and waist: develop a perfect core part 2

1. Sit on the ground with your knees bent. Keep your upper body straight and lean back slightly, placing your hands behind your knees.

2. While exhaling, lift your feet one by one to 90 degrees.

3. While exhaling, slowly lie down with your upper body, allowing your tailbone to touch the ground in sequence. Stop when the center of your back touches the ground and breathe slowly three times.

Tips Be careful not to overexert your neck and shoulders.

4. While exhaling, release your hands from the back of your knees and stretch them forward, straightening your knees and legs. Look straight ahead and breathe slowly for 5 times.

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