The most effective exercise to lose weight thin abdominal ranked 10

First place: "bicycle" campaign
Lying on the ground, Shuangshoubaotou. Left knee bent and close to the chest, right elbow by the left knee and right shoulder were just now lifted. And back side, and even if the right knee near the left elbow. So alternately.

 
The second: "Captain Seat" campaign
Standing in the middle of this chair, his hands holding the handrail, back against the "back." Then slowly to squat, sit on the bench until the last like the same. The key is to maintain the waist force, the position of the foot and do not move, so that the thigh by the force.

 
Third: Fitness ball movement on the buckling
Lying on fitness ball, ball contact with the lower back. Hands crossed on his chest, or hold the head. Forced to leave the upper body raised waist sphere, but also to endeavor to hold the balance of the fitness ball. Lie down again, repeat the sphere to do sit-ups. This campaign is very effective abdominal exercise.

 
Fourth place: the vertical movement of the legs staggered
Lying face down on the ground, legs crossed on the floor, hand your head. Lift legs up until perpendicular to the ground, raised his head and also followed up. Stop and breathe at the highest point of the first, and then repeat.

 
Fifth place: abdominal plate and
Abdominal board with both hands holding the handle, the body straight forward as far as possible, and then put the body back to the abdominal muscles strong. A reduction in the movement of the extension, the abdominal stretch well.

 
Sixth: Long arm of the flexion movement
Lying face down on the mat, his hands straight to the top of the head orientation, hand stacked together. Knees bent and there. And then forced up the upper body, shoulder hard, but do not stretch the neck to keep the arm is straight. Came alive again down, repeat.

 
Seventh place: lying leg lift in your stomach
The campaign also fully utilized the power of the abdominal muscles, and focus on the bottom of the force. Practices: lying posture, put your hands on both sides, put your feet can cross. Abdominal muscle force, and raised his legs, knees bent. Then put down, repeat. The action is relatively simple, so be sure to rely on the strength of the abdomen rather than the power to carry out the thigh.

 
Eighth: straight legs of the stomach in
And the seventh of the stomach in a similar, lying on the ground and the legs pointing at the ceiling. Hand holding the head, slammed the heel point to the ceiling, making the body to form a "u" shaped. Put down your hands and feet, and then repeat.

 
Ninth: abdominal exercise wheel
Abdominal wheel can often see in the gym, exercise is the key part of the neck and arms. Practices: sitting abdominal wheel, the hand grasp the handrails. Abdominal muscle contraction and to forward, repeat 12 to 16 times. Try to use the abdominal muscles rather than the arm muscles to carry out.

 
Tenth: the arms and toes touch the ground in the treadmill exercise
This is similar to push-ups ranked tenth of treadmill exercise, exercise, abdomen, back and other key parts, the effect is very good. Practices: lying face down, before the arm stays. Toe hold, the body was prone form. Rely on the abdomen and arm strength to make the body is floating, not so concave bottom to the ground. Maintain this position 20-60 seconds, then down, repeat.