For a girl with weak abs, doing difficult moves often doesn’t use her abdominal muscles properly.
Let her do the standard flat support, may also be able to hold on for a few seconds, let her do the rolls, may only use the neck to make strength, but can not practice the abdomen, and finally only practice the neck.
Today, I will prepare a set of low-difficulty, suitable for girls’ abdominal muscle training movement arrangement for newbies, which is not too difficult and full of fun.
1.Plank&rotate with weights
Straight arm support, a hand holding small dumbbells (two or three pounds can be), feet and shoulder width, waist and abdomen should be tightened, the body to maintain a straight line, a plate support posture.
Twist the body, drive the arm to lift the dumbbells and lift, arms open to 180 degrees. Each side 15-20, both sides are completed for a group.
2.V-sit with fly
Bend your knees and raise your legs, keeping your body in a “V” shape. One hand flat forward, the other hand holding dumbbells, from the side of the body to the chest clamp, and then dumbbells to restore, continue to repeat the action.
Each side of 15, do one side without rest, and then do the other side (dumbbells change hands), both sides are done for 1 group.
3.Seated russian twist
This action with the second action is basically similar, tighten the abdominal muscles, the body was “V” shape, hands holding dumbbells, twisting the body around, pay attention to keep the lower limbs immobile. A set of 20 times.
4.Lying overhead reach
Lying flat on a mat, start by bending one leg at the knee and lifting it up to hold it still, while the other leg does the lift, lifting the dumbbells as it does so.
Then, the leg and arm at the same time to restore, pay attention to the leg and arm can not touch the floor. One side of the leg to complete 20 times, change the other side of the leg, both sides are done for a group.
5.Leaning camel
Start in a kneeling position, holding dumbbells in front of your chest. Slowly lean back until your body is at 45 degrees to the floor and feel the stretch in your abdominals. Do 20 sets of this movement.
Note: Each training 2-4 sets (according to their own ability to adjust the number of sets, or even the number of each set).
