Female students can quickly build abdominal muscles in seven days

There are many exercises for abdominal exercise, some of which are difficult and some are simple, but most people are not aware of abdominal exercises. I believe that many people are familiar with the abdominal exercise posture for girls. So, what are the 9 abdominal exercise postures for girls? Do you know many? Let’s take a look together below!

1. Stand up and lie on your side on the ground with your feet slightly bent. Lift your right leg to the right, bend your heel toward your buttocks, and place your heel on your buttocks. Press your right foot with your left hand and support the base of your right thigh with your right hand. Bend your body slightly to the side and keep your left leg standing. Tighten the muscles of your legs and waist and turn your upper body slightly to the right. Feel the tension of the body's muscles, hold for about 10 to 20 breaths, and then switch to another position and repeat.

2. Straighten your hands with your palms up and your fingertips pointing backwards, stretch your arms backwards, push your upper body, then your waist, buttocks, and legs, and realize that your hands are straight on the ground. Your waist, buttocks, and legs are all pressed, and you feel the flexion and extension of your muscles. If you don't have enough strength or your body is not flexible enough at the beginning, you can lie on the ground, and then slowly use your waist to lift up the whole body, step by step, to avoid muscle contusion and injury caused by lack of strength.

3. Stand on the ground with your feet slightly apart, breathe, move your hands forward, slowly bend your waist, place your palms down on the ground, keep your feet as straight as possible, look at the ground, and feel the stretch in your waist and feet.

4. Stand up straight with your feet, hold your waist with both hands, take a big step forward with your left leg to the right, cross your left and right feet, straighten your waist, tighten your buttocks, breathe in, bend your feet, with your right leg below and your left leg above, keep the left leg sole completely on the ground, and the right heel can be slightly lifted. Look straight ahead, keep breathing naturally, and maintain the posture for about 10 to 20 breaths, then switch to the other foot and repeat the previous posture.

5. Kneel on the ground with your feet slightly apart, straighten your arms with your fingertips pointing forward, move your right knee slightly forward, touch the ground with your heels, and breathe to sink your waist and lift your buttocks. The movement can be repeated several times, and then change the other foot to repeat the previous movement.

6. Lie face down on the ground with your heels hooked on the ground, your hands supported on your chest, your body off the ground, inhale and straighten your right fingertips to the left, use your waist and abdomen to lift your lower body into the air and slightly rotate it to the left, maintain a natural breathing, the posture can be maintained for about 10 to 20 breaths, then switch to the other side and repeat the previous posture.

7. Lie on the ground with the body relaxed, put a thick towel on your head, support your head with your hands on both sides, straighten your feet, use your waist, abdomen and leg muscles to stretch your lower body into the air, and place the towel on your head to support your head.

8. This posture is very difficult, and it is not recommended for people with bad cervical spine to do this posture. When doing this, pay attention to maintaining the safety of the spine.

Lie on your side on the ground with your body relaxed, your feet overlapped, your left hand straight on the ground, your whole body straightened in a triangle shape, your right hand also straightened up, tighten your buttocks and abdominal muscles, you can switch to the other side and repeat the previous posture.

9. Relax your body and lie on the ground, place your palms on your head and support them on the ground, straighten your legs, tighten your waist muscles, breathe, stretch your legs, and lift your buttocks slightly off the ground. Maintain natural breathing and maintain the posture for about 10 to 20 breaths.