Perfect weight loss! High CP value pelvic ball fat burning exercise

Abdominal Firming Exercises

POSE1 Sitting C-type curl

Notice

1. When practicing, you can place a thick towel under your buttocks to avoid discomfort caused by friction between your vertebrae and the ground.

2. In the preparatory posture, make sure your upper body is straight and your hips are evenly balanced on the mat.

3. When curling your abdomen backward, avoid shrugging your shoulders, lowering your head, and grabbing your thighs too hard.

4. Avoid holding your breath while massaging stiff abdominal muscles.

Effect

1. Improve pelvic mobility

2. Stimulate gastrointestinal motility and massage internal organs

3. Improve the strength of abdominal muscles

4. Stretch your back muscles

Step 1: Preparation

Sit on the mat, bend your knees 90 degrees, place your feet parallel to the ground, hold the resistance ball between your knees, keep your upper body straight, and raise your hands forward.

Point: The soles of the feet are parallel to the ground

PointHands raised forward

Step 2 Exhale, tighten your abdomen, and lean back

Exhale, pull your abdomen inward, and tilt your body backward about 45 degrees.

Point Pull your abdomen in as much as possible to create a C-shape

Point Look straight ahead

Inhale and exhale once, repeat 8 to 10 times

Step 3 Hold the ball off the ground with both feet

When you exhale for the last time, retract your abdomen and lean your body backward. Put your hands back with your palms on the support mat diagonally behind your hips. Leave the soles of your feet off the ground, and prepare to move on to the next movement.

Point Knees close to the body

POSE2 Flexible and flexible

Notice

1. When practicing, you can place a thick towel under your buttocks to avoid discomfort caused by friction between your vertebrae and the ground.

2. Avoid tilting your head back, which can cause compression of the cervical spine

Effect

1. Mainly strengthen the abdominal muscles

2. Tighten the arm lines and exercise the strength of waist and back muscles

3. Practice keeping your abdomen flat

Step 1 Stretch your feet forward

Continue with the last movement of pose 1, inhale, stretch your legs forward and tilt your body slightly backward.

Point Elbow Slightly Bend

PointLook straight ahead

Step 2 Bend your knees

Exhale and bend your knees off the ground while moving your body forward towards your knees.

Point body forward close to knees

Inhale and exhale once, repeat 8 to 10 times

Step 3 Hold both sides of your calves with both hands

When you exhale for the last time and bring your knees closer to your body, slowly place the soles of your feet on the ground, then hug both sides of your calves and lift the soles of your feet off the ground again.

Point: First put your feet on the ground, then lift your hands off the ground.

Point Bend your knees 90 degrees.

POSE3 Rolling ball pose

Notice

1. When practicing, you can put a thick towel under your buttocks

2. During the movement, try to keep your upper body in a C shape

3. When rolling, avoid throwing your head backwards.

Effect

1. Eliminate belly fat

2. Massage back muscles

3. Stabilize hip position

Step 1: Your body should be in a C shape

Lower your head and look toward your pelvis.

PointTry to keep your upper body in a C shape

Step 2 Roll your body backwards

Inhale and maintain the C shape, then roll backwards. Exhale, return your body to the previous position, inhale again, and roll back to the sitting position for the last time. Point Avoid throwing your head back. Inhale and exhale once, repeat 8 to 10 times

This article is from Caishi Culture "3 tips to get slim in 1 day! Amazingly fast skinny dribbling