Introduction: Fitness depends on persistence. The following 4 sets of movements only require a mat and a pair of dumbbells, mainly plank support movements. Do them three times a week, 15 minutes each time, with a 1-minute interval between each set of movements. Your lower abdomen will become flatter and your back will become straighter. Straight, the arm fat will disappear. If you don’t believe it, try it!
Plank support with dumbbells
Action 1: Plank support and dumbbell lifting
Start in a plank position, holding a dumbbell in your right hand (Figure A) and placing your left palm flat on the mat. Bend your elbows and lift the dumbbells to your chest (Picture B), pause for 1 breath, then straighten your arms back and parallel to the floor (Picture C), then bend your elbows and lift the dumbbells to your chest, return to the starting position, two Repeat 10 times on each arm.
Plank front dumbbell lift
Action 2: Lift dumbbells in front of plank support
Start in a plank position, holding a dumbbell in your right hand (Figure A) and placing your left palm flat on the mat. Extend your right arm forward, keeping your hip parallel to the ground (Figure B), pause for a breath, and slowly return your arm to the original position. Repeat 10 times with each arm.
Plank side turn
Action 3: Plank side turn
Start in a plank position (Figure A). Rotate your upper body to the right, raise your right arm toward the ceiling at the same time (Picture B), place your right foot slightly in front of your left foot, pause for a breath, and then return to the starting position, repeat 10 times on each side.
Plank kick
Action 4: Plank kicks
Start with a plank position, bring your right knee to the position of your left elbow (Picture A), pause for a breath, then return to the starting position, kick your right leg straight behind you (Picture B), pause for a breath, and then return to the starting position . Repeat 10 times on each leg.