Due to the pressure of raising a family and economic pressure, men are busy at work and socializing, have less time to exercise, and socialize outside for a long time. In addition to worrying about hygiene issues, there is also more and more fat on the abdomen. Beer belly makes you worry. of sub-health. To get rid of abdominal fat, you need to strengthen your abdominal tightening exercises. So do you know what abdominal tightening exercises are for men? Let’s introduce it to you below.
1. Air boarding
Lie on your back on the floor. Keep your lower back close to the floor. Place your hands beside your head, arms open. Lift your legs and slowly climb onto the bicycle. Exhale, lift your upper body, touch your left knee with your right elbow, hold the position for 2 seconds, and then return. Then touch your right knee with your left elbow, hold the same for 2 seconds, and then slowly return to the starting position.
2. Abdomen and leg raises
Lie on your back on an inclined board. At home, just lie directly on the floor with your arms stretched out. Hold the support behind your head with both hands. Pay attention to keeping your upper body stationary at this time. Then, straighten your legs and do abdominal leg raising exercises. When doing this, pay attention to adjusting your breathing and keep your legs as far as possible. Keep it close to your chest, then put it down and then raise your legs, and do it in sequence. It should be noted that contacting at home should be done after a meal, and you should take a rest after completing each group of 10-15 times. Abdominal and leg raises have the benefits of enhancing respiratory function, improving waist and abdominal muscle strength, and expanding the chest.
3. Deformed Sit-ups
Lie at the end of the bed, with your buttocks below the bed, and then bend your knees so that your thighs are above your abdomen. Stretch your hands straight at your sides, palms down, just below your hips. Next, use force on your abdomen, and slowly count to 10, straighten your legs forward, with your toes pointed upward, so that your body is in a straight line, then bend your knees at a count of 5, and return your thighs to their original position. . Pay attention to relaxing your back, shoulders and arms, and feel that your stomach is exerting force.
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