If you feel that your core routine training does not reach the results you desire? Then you may need to challenge yourself more. The following actions use dumbbells to improve the strength of the abdomen and challenge your endurance. Choose a challenging weight, but don't overdo it, so you can't complete this set of actions 2 to 3 times in a row. The smooth transition from one action to the next is the key to exercise. Maintaining a good posture prevents neck or shoulder injuries and tight sprains. Lying face up, lift your legs to 45 degrees or lower, extend your arms on both sides of your body, face down and hold the dumbbells. The head and neck are slightly curved, the shoulders are lifted, the dumbbells are lifted, the arms are raised and lowered, the inhalation is kept for 5 seconds, and then exhaled for 5 seconds. The lower the leg height, the harder it is to move; be sure to use the core strength of your body to avoid too tight your back. If it is too difficult to straighten your legs, bend your knees to the level of your body and start exercising. Leg flexion and extension Place your knees on your chest, hold your dumbbells in both hands, and place them on your calves. Look down at the core of your body, inhale, lift your arms up to the top of your head, palms up, and straighten your legs. Exhale again, re-bend your knees back to your chest, and keep your torso height unchanged, keeping your strength at the heart of your body. Stretch your legs every time and make sure the inside of your thighs are close together. When the arm is stretched above the head, be sure not to let the arm go too far from the head, so that the part that exerts the force is the core part of the body, not your neck. Single leg flexion and extension Lift your legs to the level of your body, place your arms on your sides, palms up, and hold the dumbbells in your hands. Bend one side of the knee to the shoulder and stretch the other leg as far as possible. At the same time, reverse the palm of your hand. Keep your palms up and down while keeping your legs in the middle, while looking down at the core of your body. Remember to use your body's control and resistance throughout the process (avoid leg sway). Lift up and down Straighten your legs, arms, hands on your sides, palms up. Lift your head, neck and shoulders and look at the core of your body throughout the movement. First press down on the leg to curl the biceps. When starting to lift the leg back to the original position, return the dumbbell to the starting position. Keep the inner thighs close together, and don't forget to exhale and inhale properly. Women handbag are the most trend of popular in lady life. Designed in different kind of materials, the bags are so nice and beautiful. The bag can not only help you put your belongings inside but also can make your more attractive. With the top priority good quality and remorseless serivce, we are receiving more and more active feedback from our customers.Looking for ideal of Women bag Manufacturer & supplier ? We have a wide selection at goods prices to help you get creative. All the bags are quality guaranteed. We are China Origin Factory of Women Bags. If you have any question, please feel free to contact us. Women Hangbag,Tote Bag,Personalized Women Hangbags,Women Leather Hangbags Ningbo Qizhan Trade Co.,Ltd , https://www.qizhanshoes.com