What are the 7 most effective slimming abdominal movements

The effective movements for slimming the abdomen mainly include rolling the abdomen, flat support, Russian rotation, supine leg lifting, aerial cycling, mountain running, and V-shaped support. These movements can specifically strengthen the abdominal muscle group, and the effect is more significant when combined with aerobic exercise and dietary control.

1. Abduction

Abduction is a basic abdominal training movement that mainly stimulates the upper segment of the rectus abdominis muscle. Lie flat and bend your knees, 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 has less pressure on the lumbar spine and is suitable for beginners.

2. Plate Support

Plate support exercises the core muscle group, including the transverse and oblique abdominis muscles, through static contraction. Support the body in a straight line with your elbows and toes, tighten your abdomen to avoid collapsing, and hold for 30 seconds to 2 minutes. You can gradually increase the duration or try a side plank support variant to enhance the overall stability of the abdomen.

3. Russian Rotation

Sitting posture with knees bent and legs lifted, body tilted back at a 45 degree angle to the ground, hands clasped, left and right rotations touching the ground. This action focuses on stimulating the oblique muscles of the abdomen, helping to eliminate excess fat in the waist. Can hold heavy objects to increase difficulty, pay attention to keeping the core tight to avoid bending the back.

4. Lie down and raise your legs

After lying down, slowly lift your legs together to 90 degrees and then control your descent, mainly exercising your lower abdomen. Keep your waist on the ground throughout the entire movement, and do not touch your feet when falling to maintain tension. For those with lower back discomfort, they can bend their knees to complete the task, or switch to alternating leg lifts to reduce difficulty.

5. Air Cycling

Simulate cycling while lying down, and with the rotation of the opposite elbow touching the knee, it can synchronously activate the rectus abdominis and oblique abdominis muscles. Maintain steady breathing and avoid neck extension, 20-30 times per group. This action consumes a high amount of calories and has both local shaping and weight loss effects.

6. Mountaineering Run

Quickly alternate knee lifts in a plank support position, dynamically training the core muscle group like climbing a mountain. Keep your back straight and keep your knees as close to your chest as possible for 30-60 seconds. This high-intensity exercise can increase heart rate and accelerate abdominal fat burning, making it suitable for those with a certain foundation.

7. V-shaped support

Sitting posture, lift both legs and upper body to form a V-shape, and stretch both hands forward to maintain balance. This advanced movement requires full force from the rectus abdominis muscle to maintain posture, and can be bent to reduce difficulty in the initial stage. Persisting for 15-30 seconds each time can deeply stimulate the deep abdominal muscles.

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. It is necessary to cooperate with 150 minutes of high-intensity aerobic exercise per week, such as brisk walking, swimming, or skipping rope. Control refined carbohydrates intake in diet, increase high-quality protein and dietary fiber, and ensure daily calorie deficit. Pay attention to the quality of movements over quantity, and avoid compensatory force that can cause muscle damage. For those with high body fat percentage, it is necessary to first reduce body fat throughout the body to show the abdominal muscle lines, and the local shaping effect will be more obvious.