1. Lift your legs and abdomen.
This action requires our bodies to lie on our backs on the floor, our lower back should be close to the ground, our hands can be placed on the side of our heads, our arms are open 180 degrees, and our legs and upper body are raised at 90 degrees. Bend your knees and cross your legs at your sides. Start exhaling, contract your abdominal muscles and lift your upper body. The back should not leave the ground for four seconds and then slowly return to the initial position.
Step in the air
Our bodies lie on our backs on the floor, with our backs close to the ground and our hands on our heads. Then open your arms, let our legs lift up and slowly imitate the action of pedaling a bicycle in the air, exhale, lift your upper body, touch your right knee with your left elbow and keep this action for five seconds. Restore, then touch your left knee with your right elbow, hold for five seconds, and restore again.
3. Reverse abdominal roll
Your body is still lying on your back on the floor, your lower back is close to the ground, your hands are on your sides, your legs are raised at 90 degrees to your upper body, your legs are crossed, and your knees are slightly bent. Tighten your abdominal muscles, then exhale, lift your hips slightly, and lift your back slightly off the ground for three seconds, then slowly return to your original position.
In addition, I suggest that when you do these small training methods, it is best to train at night, because our physical exertion or physical adaptability is best in the afternoon or near the evening. At this time, people's senses such as taste, vision and hearing are the most sensitive, and their whole body coordination ability is the strongest, especially their heart rate and blood pressure are relatively stable, which is most suitable for exercise.