Every girl wants to have an hourglass-type figure, and in order to have this figure, in addition to having a full chest and upright hips, she also needs a tight abdomen with the best muscle lines. In addition to aesthetics, the flat and tight abdomen can also prevent many back pain problems.
Who do you guess the girl in the picture is? She is an American actress and model, and in 2010, she was voted the sexiest woman in the eyes of men by the American men's magazine Esquire. She is Minka Kelly, born in 1980 and now 41 years old. Look at her in the picture, is not worthy of the sexiest woman in the eyes of men, that slender thin legs, as well as the unique Deep Features and Large Wavy Hair of European and American women. The most attractive thing is her flat and tight abdomen, which makes Minka Kelly look well proportioned, and her waist is slim and sexy.
Every girl wants a gilet line, but do you know the structure of the abdominal muscles? Our abdomen is mainly made up of upper and lower abdominal muscles, as well as the oblique and rectus abdominis muscles. The muscles of the upper abdomen protect and stabilize the ribs and internal organs, while improving the sitting posture and keeping the spine healthy. The lower abdominal muscles stabilize and support the lower back and pelvis, and also prevent pain in the lower back muscles. The oblique and rectus abdominis muscles are vital to the stability and balance of the body, and are especially important for maintaining the figure of the hourglass.
Now that we know the importance of abdominal muscles to our backs and spine, let's recommend a few sets of actions suitable for girls to train their abdomen, so that everyone can practice sexy and charming abs
<h1>First set of actions: Air Bike</h1>
How to do the action:
● We first need to lie flat on the cushion, with both hands and feet in an outstretched position, while also tightening the muscles of the abdomen and hips, and keeping the head neutral to look at the ceiling direction.
● You can put your hands behind your ears or straighten them on the mat, and then lift your legs, which can be lifted to a parallel pad surface or higher.
● When you are ready, you begin to stretch your feet alternately, pedaling your feet in the air like a bicycle, and feeling the squeeze of your feet on your abdomen.
● The movement of the air bike can effectively exercise the abdominal muscles and slim the legs, and you can practice for about 15 to 30 minutes a day, fully feeling the movement of the legs and the squeezing and burning of the abdominal muscles.
<h1>The second set of movements: up and down legs</h1>
● The body is still lying flat on the cushion, the hands and feet are naturally straight, the soles of the feet are facing the lower part of the body, and the muscles of the abdomen and hips are tightened, and the ceiling position is viewed.
● Hold your hands on the back of your head and lift your shoulders up a little, lift them off the pad surface, and pay attention to maintaining the balance of your body's center of gravity. Then also lift your legs off the pad.
● After adjusting the breathing, start to alternate up and down the movement of the legs, be sure not to let the legs touch the pad surface, the frequency can be slower at the beginning, after the training intensity can be accelerated.
● The action of beating the legs up and down is mainly aimed at the muscle training of the lower abdomen, which can allow our abdominal muscles to fully burn to form muscle lines. You can practice for about 15 to 30 minutes a day.
<h1>Third set of movements: Jack flat support</h1>
● The body is kept on the cushion in a prone position, the hands can be held, the elbows are bent to support the cushion, supporting our body, the legs are open for a certain width, the toes are close to the cushion surface, and the legs are propped up away from the cushion surface and parallel to the cushion surface.
● In the case of ensuring that your body forms a straight line, the head will naturally droop, and the eyes will look at the position of the pad surface, and at the same time, you must ensure the balance of the body.
●The two legs are opened and closed while the upper body remains unchanged in the original posture, and each jump is placed on the tiptoe of the ground. Take care to adjust the breathing frequency so that you don't breathe too much.
● The action of Jack's tablet support can exercise the upper and lower abdominal muscles at the same time, allowing us to practice good muscle lines. You can practice for about 15 to 30 minutes a day.
The above three sets of abdominal training actions can help everyone practice a tight abdomen to shape a good hourglass figure, training does not need to prepare too much fancy equipment, but requires perseverance and effort. Insist on training 3 to 5 times a week, I believe that everyone will soon see their abdomen and Minka Kelly have a comparison, I hope that everyone can have a sexy and charming abdomen