Riding is the best exercise for rectus abdominis (that is, "six-pack abdominal muscles") and oblique muscles (that is, waist). The correct action is: 1. Lie on your back on the floor with your hands crossed behind your head; 2. Knee to the chest, shoulder blades off the ground, but don't pull the neck; 3. Straighten your left leg at an angle of about 45 degrees with the ground, and twist your upper body to the right at the same time, so that your left elbow is close to your right knee; 4. Change the right leg immediately after restoring the original posture, so that the right elbow is close to the left knee; 5. Take turns left and right. I like riding a bike. I suggest doing it 12- 16 times. Captain's chair is a kind of fitness equipment, and it is the second effective fitness action to practice abdominal muscles. Most health clubs have this equipment. The correct action is: 1, stand on the chair and grab the handle to fix your upper body; 2. Squeeze the cushion on the back, tuck in the abdomen, lift the legs, and bend your knees to your chest; 3, don't bend your back, pay attention to breathing evenly; 4, slowly put down to restore the original posture, it is best to 12- 16 times. Fitness ball sit-ups and bends: Fitness ball is a good instrument to strengthen abdominal muscles, and this action is our third choice to exercise abdominal muscles. The correct action is: 1, lying on your back on the fitness ball, the ball is located under your middle/lower back; 2. Cross your arms on your chest or your hands on your head; 3, abdomen, push the upper body away from the ball, keep the ball still and not rolling; 4. Put down the upper back and re-stretch the abdominal muscles. It is recommended to carry out 12- 16 times. Vertical leg movement and vertical retreat movement are the fourth effective movements to exercise abdominal muscles. The correct action is: 1, lying on the floor, legs straight up, knees crossed; 2. Shrink the abdomen and lift the scapula off the ground. The feeling is to move your chest to your feet. 3. Keep your legs in a fixed posture and imagine the feeling that your abdomen is pressing your spine; 4. Put your legs down and do it again. It is recommended to do 12- 16 times. Trunk skateboarding is a kind of fitness equipment, and it is a difficult movement, because it is easy to hurt your back if you don't master it well. The action method is: 1, kneeling on the ground, grasping the two handles of the trunk skateboard, and closing the abdomen without holding your breath; 2. Exhale, grab the handle and slide as much as possible. If you can't control it halfway, or feel uncomfortable in your back, you will slip too far; 3, abdomen, pull back and stretch your arms and abdomen. Stretch your arms and abdomen. This action is listed as the sixth abdominal fitness. The practice is: 1, lying on the mat, arms naturally reaching behind the head, hands clasped, arms attached to the ears; 2. Abdomen, shoulder blades up; Step 3 put it down. It is suggested to repeat 12- 16 times. The reverse abdomen and hip lift seems to exercise the lower abdomen, but in fact it exercises the rectus abdominis, because the rectus abdominis has a certain length. The way to do this action is: 1, lying on the floor on your back, hands flat on the floor, or overhead; 2, legs and knees close to the chest, make it 90 degrees, feet together or cross; 3. Abdomen, hips off the ground, legs moving up; 4. Put it down and repeat it. It is recommended to carry out 12- 16 times; 5. Note that the range of this action is very small, just lift your hips and don't shake your legs. Completely vertical leg movement: this movement is a combination of upper body and lower body at the same time. The correct way is: 1, lie on your back and stretch your legs vertically to the ceiling; 2. Gently wrap your hands around your head, tuck in your abdomen, and lift your shoulder blades toward the ceiling; 3. At the same time, stretch your feet and lift your heels upward, body form U-shaped; 4. Relax the heel and scapula, and then do it for the second time. It is recommended to carry out 12- 16 times. Abdominal push is the ninth movement. Its practice is: 1. Sit on the abdominal pusher and grab the handle with both hands; 2, abdomen, shake forward, remember to use the strength of the abdomen instead of others; 3, relax the abdomen, it is recommended to carry out 1-3 rounds, and repeat 12- 16 times each time; 4, pay attention, slowly, with the strength of abdominal muscles, rather than pushing with your arms. Elbow and toe support action: This is our 10 position action, which can enhance the endurance of abdomen and back and strengthen muscles. The way to do this is: 1, face down on the mat, palm flat, forearm support; 2. Push your body up, stand on tiptoe and support it with elbows and toes; 3. Ensure that the back is flat and the body is in a straight line from head to toe; 4, abdomen and hips, to avoid hips arching; 5. Hold this position for 20-60 seconds, and then put it down. Suggest 3-5 times.