You can do it while lying down! 5 exercises to train your abdominal muscles and keep your belly flat

Girls who have been working out know that even if the rest of the body is toned and has beautiful tones, the flesh in the belly is still stubbornly soft and difficult to tighten. This is because our hormones and biology make it easy for us to store fat in the abdomen. In order to exercise the lower abdominal muscles and make the abdominal curves more obvious, Sarah Wingo, a coach at the fitness center Pure Barre, provides the following 5 muscle training movements to help everyone!

For the first three movements, your back must be straight and flat on the floor. If your back is raised or bent, you will get hurt, and you won't be able to strengthen your lower abdominal muscles.

【Movement 1 / "Scissor Kick"】:

1. Lie flat on the ground with your hands on both sides of your body.

2. Stretch your legs straight toward the ceiling, cross your feet and do scissor kicks, and gradually lower the angle until the scissor kicks are 30 degrees to the floor. After reaching 30 degrees, kick your feet back to a right angle and repeat 4 times.

【Action 2/"Small Top"】:

1. Lie flat on your back with your feet straight and pointing toward the ceiling.

2. Push your foot slightly from the coccyx to the ceiling at a fast, uninterrupted rhythm for 30 seconds, then rest for 15 seconds. Repeat this set of movements at least 3 times.

【Action 3 / "Interactive Touching"】:

1. Lie flat on your back, but bend your feet to 90 degrees instead of straightening them off the ground.

2. Tap the ground with your left and right fingertips alternately for 30 seconds, then put your two fingers together and tap the ground for 30 seconds (equivalent to rest). Repeat this set of movements 2 more times.

[Movement 4/"Yoga Bridge Advanced Version"]:

1. Lie flat on your back, bend your knees and place your feet on the floor, with your feet about the width of your pelvis.

2. Extend your right foot straight up toward the ceiling.

3. Use force from below the stomach to raise the hips and support the lower back off the ground, then let the back touch the ground and return to the original position. Repeat the movement on the same foot for 30 seconds, 1 set for both feet, and do at least 3 sets.

[Movement 5/"Ball Boat Pose"]: This move may require several attempts before you achieve the correct posture.

1. Lie flat on your back with your legs stretched down and your arms stretched up.

2. Lift your hands and feet off the ground and point them toward the ceiling, similar to the boat pose in yoga. The key is to do this movement slowly to stimulate the lower abdomen, and then lie back down. Repeat the action 2 times.

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