Mainly used for local shaping of abdomen. First lie on your back on the mat, bend your knees, and keep your legs shoulder-width apart. Cross your hands on your chest, slightly retract your chin, slowly lift your shoulders, and roll your abdomen with the strength of your abdominal muscles until your shoulder blades leave the ground.

Exercise site: rectus abdominis

Exercise intensity: In general, do 15-30 times as a group. We suggest at least three groups and at most five groups.

2. Abdomen on the fitness ball;

The movements are the same, only on the ball. This action requires more abdominal muscles, and this kind of training can only be carried out after a certain degree of abdominal rolling training on the mat.

3. Lift your legs on your back;

Lie on your back on the mat, put your legs on your sides, then slowly lift your legs so that your thighs and calves are at 90 degrees, and then slowly lift your legs with the strength of your abdomen until your thighs are perpendicular to the ground. At the beginning, you can do it with one leg, and to a certain extent, you can do it with both legs.

Exercise intensity: 15-30 times, and the number of training groups is also 3-5.

4. Hold the ball and lift your legs;

There is also a slightly advanced training method for this movement, which is also the last movement with fitness balls.

Principle: When your foot grips the ball, you should apply appropriate force. First, you should hold two balls. In fact, in this process, the muscles inside the thigh will also be exercised, so in this case, you must give your lower abdominal muscles more strength before you can lift them.