1, supine leg lift. Lie flat on the bed or mat, with your back close to the bed surface (or ground), hold the head of the bed with both hands to fix the upper body, and lift and put down your legs at the same time, repeatedly. Attention should be paid when doing actions: the body is easy to shake, so you can find a partner to resist the upper body to prevent the body from shaking. If you want to exercise your lower abdomen to the maximum, you should try to lift your hips at the highest point of each movement and fully mobilize the muscles of your lower abdomen. If you find this action difficult, you can bend your legs slightly to reduce the difficulty and complete the action.

2, supine leg pedal. Lie flat on the bed or mat, with your back close to the bed surface (or ground); At the same time, lift your legs high, let your legs stay in the air, and do the action of pedaling your bike in the air, repeatedly. Pay attention when doing the action: you will feel very tired when doing this action for the first time. The amplitude should not be too large and the speed should not be too fast. After you master the movements skillfully, you can increase the intensity of exercise by straightening your legs every time you "pedal".

3. Sit-ups on the bench. Lie flat on the ground, put your calves on the bench (or chair, edge of bed, steps), and use the strength of abdominal muscles to make your upper body sit up straight. When recovering, the shoulders slowly fell back to the ground, and the abdominal muscles were always tight. Be careful when you do this: don't put your hands behind your head. Because when you are exhausted, you will put your head in your hands, which will damage your neck muscles. The higher the shoulders are from the ground, the straighter the better, but the waist should be close to the ground. Pay attention to keep the upper body stable and don't use force on your feet.

4. Touch your knees and roll. Stand up straight, choose the heaviest dumbbell you can lift, hold your hands tightly, and bend your arms upward about 60~90 degrees. When exercising, cross your left and right legs, push your upper body close to your knees with your abdomen, and then come back slowly. Repeat it many times until the body sweats a lot. Press your arm inward and don't shake it from side to side.

5. sit-ups on the ball. Lie flat on the ball, with your hips at 1/3 of the spherical surface, with your feet shoulder-width apart, your knees slightly bent, your hands behind your head, exhale, tighten your abdomen and drive your upper body to lift, inhale and slowly lean back. Do it 8~ 12 times in a row as a group, and do it in 3 groups, with a rest of 60 seconds between each group. If there is something wrong with the spine and lumbar spine, the lifting angle should not be too large to avoid strain.

6. Down-sloping sit-ups. Sit on the inclined board that inclines down more than 45 degrees, make sure your feet are under the roller pad, put your hands behind your head gently, and lie back slowly to avoid any contact between your shoulders and the inclined board. Then the abdominal contraction makes the upper body as high as possible. When it reaches the highest point, the abdominal contraction control stops, and then it recovers with the tension control of the abdominal muscles. 5 times as a group, * * * do 3 groups, and rest for 60 seconds between each group. Instead of borrowing your feet, focus on your upper abdominal muscles.

7. Lift your straight legs. Lie flat on the pedal, put your hands behind your hips, and keep your feet together and straight. During exercise, the lower abdomen lifts the feet hard, and the knees are slightly bent, so that they cannot be completely straightened. At this time, your body is about 75 degrees, and then slowly put it down. 15 to 20 times, rest for 60 seconds, and repeat the two groups of compound movements. During the movement, the heel can't always touch the ground, and the whole leg should be vacated.