7-day exercise for abdominal muscles, these methods are effective
If male friends want to have a charming figure, how can they lack proud abs? Abdominal muscle exercise also requires mastering the correct methods. A good method can see results in a short period of time, especially if they master the following methods, they will definitely see abdominal muscles within a week.
1. Air pedaling
Lie on the floor with your lower back close to the ground. Place your hands on your head and open your arms. Lift your legs and slowly climb onto the bicycle. Exhale, lift your upper body gay masturbation , touch your left knee with your right elbow, maintain the position for 2 seconds, and then recover. Then touch your right knee with your left elbow, hold for 2 seconds panty vibrator , and slowly return to the starting position.
2. Fitness ball belly roll
Lie flat on the fitness ball, with feet flat on the ground, hands on the sides of the head, and arms spread out. Slightly contract your chin towards your chest, exhale adult shop , contract your abdominal muscles, lift your upper body about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. To maintain balance penis pumping , your feet can be separated more. If you increase the difficulty, you can put your feet together.
3. Raise your legs and curl your abdomen
Lie on the floor with your lower back close to the ground. Place your hands on one side of your head and open your arms. Lift your legs at a 90 degree angle to your upper body, cross your legs, and slightly bend your knee joints. Exhale, contract abdominal muscles, lift the upper body, keep the lower back on the ground, hold for 2 seconds, and then slowly return to the starting position. Pay attention to keeping the chin slightly contracted to the chest.
4. Load carrying abdominal roll
Firstly, adjust the pull-down counterweight. Adjust the pivot point of the gantry to the highest level. Kneel on one side of the plane of the gantry, with the knee 60-100cm away from the base of the gantry, and ensure that the head does not collide with the gantry. Grasp the rope with both hands, place the handle behind the head, maintain a fixed posture of the arms and legs, and contract the abdominal muscles while exhaling to ensure consistency
1. Air pedaling
Lie on the floor with your lower back close to the ground. Place your hands on your head and open your arms. Lift your legs and slowly climb onto the bicycle. Exhale, lift your upper body gay masturbation , touch your left knee with your right elbow, maintain the position for 2 seconds, and then recover. Then touch your right knee with your left elbow, hold for 2 seconds panty vibrator , and slowly return to the starting position.
2. Fitness ball belly roll
Lie flat on the fitness ball, with feet flat on the ground, hands on the sides of the head, and arms spread out. Slightly contract your chin towards your chest, exhale adult shop , contract your abdominal muscles, lift your upper body about 45 degrees, hold for 2 seconds, and then slowly return to the starting position. To maintain balance penis pumping , your feet can be separated more. If you increase the difficulty, you can put your feet together.
3. Raise your legs and curl your abdomen
Lie on the floor with your lower back close to the ground. Place your hands on one side of your head and open your arms. Lift your legs at a 90 degree angle to your upper body, cross your legs, and slightly bend your knee joints. Exhale, contract abdominal muscles, lift the upper body, keep the lower back on the ground, hold for 2 seconds, and then slowly return to the starting position. Pay attention to keeping the chin slightly contracted to the chest.
4. Load carrying abdominal roll
Firstly, adjust the pull-down counterweight. Adjust the pivot point of the gantry to the highest level. Kneel on one side of the plane of the gantry, with the knee 60-100cm away from the base of the gantry, and ensure that the head does not collide with the gantry. Grasp the rope with both hands, place the handle behind the head, maintain a fixed posture of the arms and legs, and contract the abdominal muscles while exhaling to ensure consistency
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