Exercise for weak stomach muscles should be gradual, comprehensive and balanced training of abdominal muscles, long-term persistence in order to achieve better exercise results.
Abdominal muscles mainly include four parts: rectus abdominis, internal oblique muscle, external oblique muscle, transverse abdominis. In the exercise should be comprehensive and balanced. There are several specific ways to exercise:
1. Abdominal breathing exercises: before the start of the exercise can be activated by abdominal breathing abdominal muscles, take the supine position, knee flexion, inhalation, maximize the outward expansion of the abdomen, exhalation, maximize the inward contraction of the abdomen, the chest to remain motionless, to maintain the same rhythm of each breath, repeat.
2. Belly roll exercise: lie on your back, knees flexed, elbows fixed behind the neck, lift the upper body off the mat or bed, exhale when you start, inhale on the way down, repeat 15 to 20 times.
3. Plate support: prone, elbows on the ground and shoulder width, feet together, the body is a straight line and parallel to the ground, even breathing, do not hold your breath, maintain 15 ~ 30 seconds for 1 group, repeat 3 ~ 5 groups.
Exercise should be warmed up before the preparation, step by step, slowly increase the intensity, the emergence of pain or other discomfort should immediately stop the exercise, seek treatment in a timely manner, so as not to delay the condition.