What are the 7 most effective slimming abdominal movements

Thin abdomen can effectively exercise the core muscle group through 7 movements including abdominal roll, flat support, Russian rotation, supine leg lift, aerial cycling, mountain running, and V-shaped support. These movements are targeted at the rectus abdominis, oblique abdominis, and transverse abdominis muscles, respectively. Regular training and dietary control can help reduce abdominal fat accumulation.

1. Abduction

Abduction is a basic rectus abdominis training movement. After lying flat and bending the knees, use abdominal strength to lift the scapula off the ground, pay attention to relaxing the neck, and avoid pulling the head with hands. The peak of the movement shrinks for 1 second and then slowly falls back, 15-20 times per group. Compared to sit ups, abdominal compression can reduce lumbar pressure more safely and efficiently.

2. Flat Support

Flat support activates the core muscle group through static contraction, with elbows and toes supporting the body in a straight line, keeping the abdomen tight and avoiding collapse. Starting from 30 seconds and gradually extending to 2 minutes can enhance the stability of the transverse abdominal muscles and improve posture, which significantly helps eliminate abdominal fat.

3. Russian Rotation

Sitting posture with knees bent and legs lifted, hands clasped, left and right rotations touching the ground, mainly exercises the oblique muscles of the abdomen. Hold dumbbells to increase difficulty, pay attention to using your abdomen to exert force instead of swinging your arms. Each group of 20 times can effectively carve the side abdominal lines and prevent fat accumulation in the waist.

4. Lie down and lift your legs

After lying down, slowly lift your legs together to 90 degrees and then control your descent, keeping your waist close to the ground to avoid using force. This action focuses on stimulating the lower abdomen and has a significant effect on improving lower abdominal protrusion. Beginners can bend their knees and complete it 12-15 times per group.

5. Air Cycling

Lie down to simulate pedaling movements, combined with the rotation of elbow knee contact, can synchronously exercise the upper and lower abdomen and lateral abdomen. Maintain steady breathing to avoid neck tension, with each group lasting 30 seconds to 1 minute. This compound action consumes more calories and helps with overall weight loss.

6. Mountaineering Running

The plank support posture alternately lifts the knees towards the chest, quickly alternating the legs like climbing a mountain. This action combines aerobic and core training, which can burn more calories per minute and accelerate the burning of abdominal fat. Suggest setting up groups of 30 seconds and taking a 20 second break between groups.

7. V-shaped support

Sitting posture: Keep your back straight, lift your legs and upper body simultaneously to form a V-shape, and hold still for 15-30 seconds. This high difficulty movement requires strong core strength, which can fully stimulate the rectus abdominis and hip flexors, shaping a tight abdominal line.

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. Perform dynamic stretching before and after training, and avoid exercising on an empty or full stomach. At the same time, it is necessary to control daily calorie intake, increase protein and dietary fiber intake, and reduce refined carbohydrates and high sugar foods. Long term adherence to the combination of core training and aerobic exercise is necessary to achieve effective reduction of abdominal fat.