Mobility Will Help You Shape Your Severe Abdominal Muscles:Note: For each movement, perform as many instructions as possible and then rest for 30 seconds. Move each action until you complete all the actions. 17. Or, combine these actions in your daily work as an exercise trimmer or additional abdominal muscles.
1.Boat Pose With Leg Extension
How to: Come to a seated position and balance on your sit bones, lifting knees toward chest. Place your hands on the ground behind you for support. Slowly extend your legs out and lower your upper body to the ground, so both are hovering a few inches off the mat. Come back to start.
2.Table Top Abs
How: Sit on the floor, bend your knees and open to the side, in a butterfly position. Lift your head and shoulders and press the ribs against the pelvis. Pause and then slowly return to the starting position.
How: in the supine position, raise your legs to the top of the table, bend your knees and legs to 90 degrees. Lift your head and shoulders and press the ribs against the pelvis. Pause and then slowly return to the starting position.
3.Crow Pose Rolls
How about: sit straight on the coccyx, bend your knees and point your toes to the floor. Extend the curved arm towards your forehead, place the elbows on the knees and the palm facing up. Use your core to gain power and control, and turn your body back until your shoulders touch the ground. Keep your arms in the same position all the time. Go back and start That is a representative.
How: Sit on your back and place your legs on the table. Place the yoga block on your thigh and secure it with your forearm. Lift your shoulders slightly off the floor and stare at the block. Slowly extend your right leg until it is straight and fluttering on the floor.
How: When your legs and arms are straight, lie on your back on the floor and stand a few inches off the ground. Hold a piece in your hands. Place the knees on the chest and finish with the calf parallel to the floor. At the same time, he raises his torso, raises his arms towards his head and walks towards his legs. Put the yoga block on your calf. Pause, then lower your back to begin. That is a representative.
6. Forearm-Plank Oblique Dips
How to: Start with the forearm plate. Make sure your abdominal muscles are tight and that you are squeezing your butt. Slowly tilt your right hip to the right until your hips are an inch off the ground. Go back to the center and repeat on the other side.
7. High Plank To Forearm Plank
How: Starting from the high position of the slat, the toes are contracted, and the elbows and center below the shoulders are tight. Then lower your right arm to the ground until your forearm remains. Do the same for the other party. Then, raise one arm at a time and return to the starting position.
8. Plank With Knee Dip
How to: Start with the forearm plate. While holding the board, place your right knee on the ground for a quick tap, then return to the center, then place the left knee on the ground for a quick tap.
9.Plank Step Out
How: Start with the position of the board and put your hands on your shoulders and feet. Spread your right foot to the side and return to the center. Repeat on the other side
10. Plank Jack
How: Start with the position of the board and put your hands on your shoulders and feet. Extend your feet to a big V and then jump backwards.