2, fitness ball roll belly. Lie flat on the fitness ball, put your feet flat on the ground, put your hands on your head and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position. In order to keep balance, your feet can be separated more. If it is difficult, you can do it with your feet together.
3. Lift your legs and roll your abdomen. Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. The legs are raised at 90 degrees to the upper body, and the knees are slightly bent. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.
4, anti-abdominal rolling. Lie on your back on the floor with your lower back close to the ground, put your hands on your sides, raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Tighten your abdominal muscles, then exhale, lift your hips slightly, lift your back slightly off the ground for 2 seconds, and then slowly return to the starting position.
5. Sit-ups. Lie flat on the ground, put your calves on a long board, and use the strength of your abdominal muscles to make your upper body sit up straight. Don't stretch your head too far and touch your legs when doing the action, so your back will leave the ground and your hips will share the work that should be done by your abdominal muscles. When recovering, the shoulders slowly fell back to the ground, and the abdominal muscles were always tight. When doing this action, many people like to put their hands behind their heads, but when sitting up, the role of their hands is only to pull their heads forward, which is not helpful for practicing abdominal muscles. Putting your fist on your chest is different.