Abdominal muscle detailing exercises for women with pictures
Whether you're
planning to get back in shape after a break or are just starting out,
developing a solid core and strengthening your abs will increase your stability
and balance. You will be able to perform more advanced movements with
confidence, while regaining strength
Abdominal exercises
for women with pictures
Abdominal exercises
target groups
The four abdominal
muscles you'll need
Stick to it to get
a flat stomach
And strong muscles,
and that kind of
The exercise
maintains the stability of the spine
Spine, pelvis and
back pain reduction, we offer
Here are the
abdominal exercises for women
Pictures and steps
to perform it correctly
The exercise
targets the back muscles
and abdominal
muscles together, which promotes elongation
Backbone, here are
the steps:
1. Lie on your left
side, prop up
Your elbow should
be directly below it.
2. Keep your shoulder
and forearm straight
perpendicular to the
body.
The exercise
focuses on the lower abdominal muscles
Basically, here are
the steps:
1. Begin sitting up
straight, bend over
your knees and feet.
.2. Lie back, then lift
your legs up
the earth.
3. Extend your arms
straight, palms facing up
hands up.
4. Make sure your body
is flat
V shape.
5. Hold for 30
seconds, then
Rest, and repeat
the exercise.
out
The muscles of the
arm and legs are turned on
The side of the
abdominal muscles in the exercise
Adds intensity and resistance
Follow the steps
following:
1. Stand up straight
with feet together.
2. Bend your hips and
try to touch the floor
with your own hands.
3. Walk your hands
forward a little to reach
for push-up
position.
4. Crawl again,
returning to the starting position
By slowly moving
your hands back with a
Raise your hips to
the ceiling.
5. With your feet flat
Make sure to
maintain your stability when performing
Do the exercise for
20 seconds, then rest 20
Again, and repeat
the exercise steps more than once
Once again, here
are the details:
1. Lie on your back,
arms extended
aside.
.2. Make sure your
hands are on the palm of your hand
the floor, and your
legs are stretched out too.
3. Keep the pressure
on the lower back.
And raise your legs
so that your feet are above
the earth.
4. Move your feet to
make small movements
It involves raising
one leg and lowering the other
at the same time.
5. Reverse the motion
and continue alternating
Move the feet.
(Spider-Man plank)
Hold still for 30
seconds
Rest for 20 seconds
when performing
exercise, here are
the steps:
1. Lie down into a
plank position
plank, resting on
your forearms and fingers
feet.
2. Keep your elbows
down
Your shoulders
straight, and your body forms a line
straight.
3. Bring your left
knee and left foot in
forward and out to
the side as much
possible.
4. Pause, hold for 2
seconds,
Then return to the
starting position.
5. Repeat the exercise
on the other side.
Keep alternating.
Continue to perform the exercise for 30 seconds
Then rest for 20 seconds, that's it
the details:
1.
Lie on your back on the floor with a bend
Your knees and feet flat on the floor.
2.
Lift your neck and head off the ground.
Use your abdominal muscles to move
body aside.
3.
Turn your body to the left, and press
your left hand to reach your left heel.
4.
Throw your body towards the right
And press your right hand on your heel
right.
5.
Keep alternating sides, and repeat
Exercise several times.
Keep your lower back in contact
the ground while performing the exercise
Use an exercise ball to increase strength
resistance, here are the steps:
1.
Lie on the floor with your head pointed
to the ceiling, with your feet straight in front of you.
2.
Make sure your lower back is touching with
the ground, and hold steady for the duration
the exercise.
3.
Lift your legs off the ground, and move
Your feet up and down alternately.
4.
You can put the ball between the feet, and
who
Then move them up and down alternately.
(V-sits)
Keep the knees bent
the entire time
Movement, and to
increase the intensity of the national decrease
Leg and torso to a
minimum without
Touch the ground
before you sit down
Steps:
1. Lie on your back on
the floor.
Your legs are
straight in front of you.
2. Sit down, touching
your heels as you stand up
By bringing your
knees towards the chest.
3. Lower down with
straight legs
Back on Earth.
4. Sit down again, and
repeat the exercise several times
times during the
day.
9. Touching the toes (Toe
(Touches
Try to reach the
toes of two feet
as much as
possible, while keeping the strings taut
knee, here are the
steps:
1. Lie on your back
with legs pointed
towards the ceiling.
2. Come up and try to
touch your toes
feet.
3 Go back down, and
repeat the movement several times
times.
4 Flex your toes
toward the face to engage
Lower abdominal
muscles in the exercise.
5. Rest and repeat the
exercise several times
During the day.
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