1. "hammock"-spread a big bath towel on the mat and lie on your back. Grasp the two corners of the bath towel with both hands and cover the back of your head. Bend your knees and put your feet flat on the ground. Inhale, tuck in, and raise your head and neck until your shoulders are off the ground. Keep this posture, inhale and slowly push one leg straight, and the heel does not leave the ground. Exhale and put your legs back in the knee flexion position. Change the other leg. Pay attention to the correct breathing sequence, and tighten the abdominal muscles inward every time you exhale.
2. "Rotating bird"-supine, knees bent. Put your hands behind your head and tuck in. Exhale, hold your head up and chest out, and keep your neck natural. When inhaling, straighten your legs and separate them into scissors. The left leg is 75 degrees to the ground, and the right leg is 45 degrees to the ground. Keep this posture, and when you exhale, your legs draw a semicircle in the air and switch up and down. Inhale, retract legs, repeat, and exchange left and right legs.
3. supine leg flexion and extension-supine, knee assembly. The arms extend to one side of the body to form a cross. Tuck in your abdomen and keep your shoulders touching the ground. Inhale and fold your knees to your chest. Exhale, stretch your legs forward and upward, raise your head and shoulders at the same time, and stretch your right hand as far as possible towards your legs. Inhale, bend your knees, exhale, and forcibly close your abdomen. Switch to the opposite side, each side 10 times.
4. The dancer turns around-the preparatory posture is to hold the ground with his right hand and sit on the ground with his right leg kneeling. Bend your left leg with your knees up. Raise your left hand to the side. At the beginning of the action, the legs are straight, the feet touch the ground in tandem, the abdominal muscles force the hips off the ground, and the left arm is held high. Tuck in your abdomen, turn left and put your left arm on your back. Look up. Hold your hips when exhaling and lower your body when inhaling. Return to the ready potential and repeat the other side.
5. Fingertip rotation-prone, toes and palms touching the ground. Gluteal muscles contract, abdomen contracts, back muscles exert force (shoulder blades to the middle), stand until the chest leaves the ground, and fingers still touch the ground to maintain balance. Inhale, stretch your right arm and touch the back of your right thigh. Head and upper body turn right at the same time. Return to the starting position when exhaling. Repeat to be the other side.
6. Rolling rowing-sit up straight and tuck in. Stretch your legs forward and your feet are wider than your shoulders. Palm down and put the rolled towel in front of your body. Collar chest, gluteal muscle contraction. Exhale, slowly lean back, and at the same time relax the psoas muscles and spread them backwards until the maximum angle can be controlled. Stay 1 sec, and pull the towel roll to your chest when inhaling. Exhale again and lift the towel over your head. Inhale and restore. Repeat. These exercises should be done 3-5 times a week in order. The first two movements are warm-up, and the last three movements are more difficult. Do 10 times in each group according to the action requirements (5 times on each side). If it is too difficult at first, you can start with 4-6 times. It is ideal to practice in a dance studio with a mirror.
If you want to build a beautiful abdomen, you need long-term aerobic exercise and a reasonable diet in addition to diversified abdominal muscle exercises. The combination of the three has the best effect.