The best methods for 6 movements of thin belly

A thin belly can be achieved through six movements, including rolling the abdomen, flat support, Russian rotation, alternating leg lifting while lying down, aerial cycling, and leg lifting while lying down. These movements can specifically strengthen the abdominal muscles, and are more effective when combined with aerobic exercise and dietary control.

1. Abduction

Abduction is a classic abdominal training movement that mainly stimulates the upper segment of the rectus abdominis muscle. Lie flat, bend your knees, step on the ground with both feet, lightly touch your ears with both hands, use abdominal strength to lift your shoulder blades off the ground, and keep your lower back pressed against the ground. Avoid exerting force on the neck during the movement, 15-20 times per group. This action can effectively reduce fat accumulation in the upper abdomen and improve abdominal relaxation.

2. Plate support

Plate support exercises the core muscle group through static contraction. Support the ground with your elbows and shoulders wide, keep your body in a straight line, and tighten your abdomen and hips for at least 30 seconds. This action can enhance the deep strength of the transverse abdominal muscle, help with visceral fat metabolism, and long-term adherence can reduce waist circumference. Be careful not to collapse your waist or raise your hips. Beginners can transition from a kneeling position to a flatbed.

3. Russian Rotation

Russian Rotation is aimed at training the oblique muscle of the abdomen. Sitting posture, bend your knees and lift your legs, tilt your body back at a 45 degree angle to the ground, and shake your hands while turning left and right to touch the ground. Alternating 20 times per group can effectively eliminate excess fat on both sides of the waist. The key to the action is to control the rotation speed, avoid inertial swinging, and increase the difficulty by holding a dumbbell.

4. Alternating leg lifting while lying down

Focus on exercising the lower abdomen while alternating leg lifting while lying down. Lie flat with your hands under your hips, and alternate lifting your legs to be perpendicular to the ground while keeping your knees slightly bent. Each group of 20 times can effectively improve the problem of protruding lower abdomen. Pay attention to the slow rhythm of the movement, and do not touch the ground with the heel when falling to maintain continuous tension in the abdomen and avoid compensatory force from the waist.

5. Air Cycling

Comprehensive training of rectus abdominis and hip flexors using air cycling. Lie down to simulate pedaling, touch the opposite knee with your elbow, and keep your shoulders off the ground. Each group can synchronously improve cardiovascular function and core stability for 30 seconds. The movement should be controlled to avoid neck extension, and completing the rotation during exhalation can enhance the fat burning effect.

6. Supine leg lift

Supine leg lift strengthens the control of the lower abdominal muscles. Lie flat with your legs together and slowly lift up to 90 degrees. When falling, hover at a distance of 15 centimeters from the ground. Each group of 12-15 times can significantly improve lower abdominal relaxation. The entire movement requires tightening the abdomen to avoid arching the waist, and the training intensity can be increased by extending the hovering time.

It is recommended to perform 3-4 specialized abdominal exercises per week, with 3 sets of exercises completed for each movement and no more than 30 seconds of rest between groups. Cooperate with 150 minutes of high-intensity aerobic exercise such as brisk walking and swimming per week, while controlling intake of refined carbohydrates and high-fat diet. Pay attention to fully stretching the abdominal muscles before and after training, and avoid exercising on an empty stomach or when full. If you experience lower back pain, you should stop moving and consult a professional coach to adjust your posture. Postpartum women should wait for their pelvic floor muscles to recover before engaging in high-intensity abdominal training.