Pamela, the goddess of fitness, released the latest slimming abdominal exercises on Xiaohongshu, which is a set of efficient and time-saving, super challenging ab training, don't say that you don't have time to exercise, it only takes you 6 minutes a day - even shorter than the time you press the alarm clock to lie in bed!
Pamela 6 Minutes High Intensity Abdominal Abuse Training:
Features: Training the lower abs, upper abdominal muscles and flank abs, the movement is difficult, it is an advanced training, and it is also suitable for men.
Precautions when training:
01. When abusing your abdomen, lower your legs as much as possible while making sure your lower back does not leave the ground.
02. When you feel uncomfortable looking up and neck is uncomfortable, you can stick the back of your head on the mat, but make sure that the tilt of the pelvis at this time can better drive your lower abdominal muscles.
03. Focus on your abs! Use your "mind" to push your abdomen and use your abdominal strength to lift your legs, not the thighs themselves.
Movement 1: Lower abdomen workout
When doing this movement, make sure that your lower back is close to the yoga mat, put your hands on the sides and press the yoga mat, bend your legs, and lift them up as much as possible, repeating for about 30 seconds.
Movement 2: Straight legs + curls to touch the legs
Lie on your back, straighten your legs and lift them up hard, stretch your arms and hands, from the top of your head to the lower half of your body, drive your upper body to crunch and touch your legs, repeating for about 30 seconds.
Movement 3: Straight leg open + crunch
Lie on your back, stretch your legs straight and open them to the sides, lift them up vigorously, stretch your arms straight, and drive your upper body to crunch your upper body to the inner thighs from the top of your head to the lower half of your body, repeating for about 30 seconds.
Movement 4: Raise your legs and curl your belly
Lie on your back, stretch your legs straight and open them to both sides, lift them up vigorously, move one arm from the top of your head to the lower half of your body, drive your upper body to crunch and slap the calf of the opposite foot, alternate on both sides, and repeat for about 30 seconds.
Movement 5: Sit with your hands on your hands and crunch your abdomen
Sit with your hands on the ground on both sides behind you, your elbows slightly bent, your legs bent, your calves stretched forward, retracted and then stretched forward, repeating for about 30 seconds.
Action 6: Scissor legs + hands open
Sitting, open your hands and arms, stretch them forward, and do scissor leg movements for about 30 seconds.
Repeat the above actions one more round.