Exercise your core muscles to slim your abdomen and create abdominal lines

[Key Points]: Stretching focuses on exercising the core muscles. It consumes a lot of energy in just one or two minutes, and the free radicals produced during exercise do little damage to the body.

The stretching movements are simple and can be practiced at any time. Practicing body support can not only shape the lines of waist, abdomen and hips, but also help maintain the balance of shoulder blades, making you charming even from behind. Here is how to practice body stretching.

Push-up body

Step 1: Prepare a yoga mat. Start in a push-up position. The push-up position as the starting position is the simplest starting position for practicing push-ups.

Step 2 Bend both forearms downward and keep them close to the ground, with your elbows and fingers flat on the ground. Your palms should be closed and placed directly below your shoulders. You can curl your toes slightly and tighten your abdomen, feeling the stretch in your abdomen and navel toward your spine.

Step 3 Straighten your body, but keep your neck and spine relaxed. Imagine you are straight as an arrow and tighten your abs and buttocks. These are the two main muscle groups worked in this move.

Step 4: Maintain this posture until you feel you can no longer support yourself or you feel your body sweating slightly. Keep your eyes looking at the ground in front of you and keep your body in a straight line from head to toes.

Tips:

Both elbows should be perpendicular to the ground, with the support point directly below the shoulders, without the slightest tilt; look at the ground, keep the neck naturally straight, and avoid exerting force on the neck; the shoulders, hips, knees, and ankles should be in the same straight line, the waist should not fall down, and no force should be exerted; keep the feet together, squeeze the inner sides of the legs to maintain muscle tension, keep the legs straight, and squeeze the legs; focus on the abdomen.

Increased difficulty version

1. Based on the standard push-up position, you can lift one foot in the air.

On the basis of the standard push-up position, you can lift one hand in the air.

Side support body

Step 1 Lie on your side on the yoga mat with your legs together and your hands naturally placed on your sides.

Step 2 Use your left elbow to support your body, so that your left shoulder is directly above your left elbow and your right arm is placed at your right side. The left forearm is perpendicular to the body, with the fingers lightly clenched into a fist to support the body weight.

Tips:

Tighten your abs and buttocks and lift your torso.

Increased difficulty version

Lift your hips and torso until your left arm is straight. Lift your elbow off the ground, using your hand to support your body, and extend your right arm toward the sky.

Source: 39 Health Network www.39.net

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