Today, I will recommend five movements for you, so that the trainer can easily practice the abdomen at home by using an Olympic decline bench. However, on the premise of controlling diet and aerobic exercise, if you keep practicing each movement, you will practice the vest line that the health friends want in 60 days.

Action 1: V-shaped belly curling leg down high five

Fix the fid46 bench, keep the hips in contact with the chair surface, tilt the upper body backward, bend the knees and keep the feet off the ground to maintain the stability of the body

Tighten the core muscle group, do the v-roll belly action on the upper and lower body, and clap your hands under your legs once, to the maximum limit, keep the action for a few seconds, then slowly restore and repeat the action

Action 2: Northern Lights decline Olympic bench

Lie on your back, straighten your arms and support on hammer strength Olympic decline bench with palms facing down, knees bent and heels on the ground to support your body and keep your body stable

Tighten the core muscles, tighten the abdominal muscles, bend the elbows with both arms to make the body move downward, and keep the lower legs and feet still

Keep your posture at the lowest point for a few seconds, and then slowly straighten your arms to maintain the tension of abdominal muscles

Action 3: Olympic inline recline bench

Lie prone with your arms straight on the ground, your legs straight down, the front soles of your feet supported on the stool, and your legs bent slightly

Tighten the core and force the abdominal muscles to make the legs bend their knees alternately and touch the opposite arms

Keep the maximum limit for a few seconds, then slowly restore one leg and practice with the other leg

Action 4: uphill climbing and running

The body is in the prone position. The arms are straight and supported on the chair. The legs are straight and the feet are close together. The body is in an upward inclined push up position

Tighten the core, contract the abdominal muscles, and do the climbing action alternately with both legs

Keep the apex for a few seconds, stimulate the abdominal muscles with maximum intensity, and then restore and repeat the action

Action 5: high and low support

In the prone position, keep your arms straight and support on the ground. Keep your legs straight and put the front soles of your feet on the surface of the chair to keep your body stable

Tighten the core muscle group, keep the legs stable, alternate the high and low support of the arms, and feel the strength of the abdominal muscles

Then complete the specified training plan and continue to practice