Below are some simple exercises you can learn at home. These exercises mainly target the large muscle groups of the trunk and limbs, with a focus on abdominal muscle training. The common methods for these exercises are as follows.
1. Most people know how to do sit-ups, but I'll briefly explain: ① Keep your legs straight and still, lift your body up, extending your arms forward. ② Return to the starting position. Repeat 10-12 times.
2. Arm Exercises: Lie on your back with both hands in fists and elbows bent at your sides. ① Raise your upper body 45° and turn to the left, simultaneously punching forward and to the left with your right fist. ② Return to the starting position. ③～④ Repeat in the opposite direction of ① and ②, punching out with your left fist.
3. Single-leg exercise: Lie on your back with arms extended at your sides and legs straight. ① Raise your left leg straight up, keeping your knee straight. ② Return to the starting position. ③～④ Raise your right leg straight up. Repeat 6～8 times, alternating between left and right.
4. Leg Exercise Starting Position: Lie on your back, same as in Section 1. ① Raise one leg straight up and hold for 5-10 seconds. ② Return to the starting position. Repeat the above steps 10-12 times. The legs can be raised at different angles such as 20°, 45°, and 90°.
5. Leg flexion and extension exercise: Starting position: Same as in section 1. Bring both legs together and forcefully bend them, bringing both knees as close to the abdomen as possible. ② Return to starting position. Repeat 10-12 times.
6. Straight-leg water-kicking exercise is the same as in section 1. ① Alternately move your straight legs up and down simultaneously, like kicking water. The movements should not be too large. Repeat 15-20 times. ② Return to the starting position. Rest for a while, then repeat the above method about ten more times.
7. Upper limb exercises: Extend both arms straight at your sides and legs straight. ① Flex your left hip and knee, trying to bring your knee as close to your abdomen as possible. ② Straighten your left leg back to the starting position. ③～④ Repeat the above steps for your right leg. Alternate between left and right legs, repeating 6～8 times on each side.
8. To reduce belly fat, sit on a bed or gymnastic mat with your legs straight and your hands on your thighs. Exhale and contract your rectus abdominis muscles.
9. Abdominal muscle exercise: Stand against a wall with your head straight, shoulders, back, and arms close to the wall, chest out, and abdomen in. Stand still for a few minutes. Pay attention to correct posture in daily life and cultivate good habits.
