Exercise essentials: Kneel on the ground with your knees together, lift your feet backward, lean forward, and land your hands shoulder width. Keep your back straight, tighten your hips, slowly bend your arms until your chest touches the ground, and then slowly push your body up with the strength of your elbow and return to its original position.

02 chest drooping sniper type

1, kneel on the ground, press your hips and thighs on your calves, and naturally relax your hands and put them on your thighs.

2. Slowly raise your hands behind your back, straighten your arms backwards, reach your heels as far as possible, and touch your heels with your palms.

3. Hold your hands with your hands crossed, so that your arms are raised behind your back, as far as possible to the top of your head, so that your upper body can lean to the ground and your chest can touch your knees.

This little gesture can improve the tissue of the chest, make the chest gradually tighten and restore the upright posture.

03 chest expansion folding

1. Move your arms to your chest and put your palms together.

2. Inhale, press your palm hard and spread your elbows horizontally.

3, keep the posture of 2, while exhaling, try to straighten the upper body, so that the chest feels nervous, as if the front and back of the upper body are stretched separately from the chest,/kloc-relax after 0/0 seconds. Repeat it for 5 times, and the breast augmentation effect is very obvious.

04 sit-ups

Lie flat on the ground, cross your hands on your chest, and bend your legs slightly, such as sit-ups. Get up and lie down and repeat several times. As for the number of times, it can be decided according to personal physique. People who have poor physical strength or haven't exercised for a long time can use other help, such as hooking their feet with the help of a wardrobe drawer, or asking someone to hold down the instep to get up. In addition, stretching your hands forward or gently putting your head behind your back can help athletes get up easily. Although the effect is not as good as putting your hands across your chest, it is very suitable for beginners with beer bellies to practice.

Bend your knees and lift your legs.

Lie flat on the ground, keep your hands close to the floor, bend your legs, raise your knees (the fatter you are, the more bent your knees will be), then put them down and repeat them several times, which will help to exercise your lower abdominal muscles.

06 Pingjuandu

Action process: focus on the upper abdominal muscles, press the lower back to the floor, and slowly close your shoulders to your knees while exhaling. Elbows point to knees. As the elbow extends forward and retracts, the abdominal muscles contract inch by inch. When your shoulders and upper back are completely away from the floor thickness until your elbows are 6-8 inches away from your knees (15-20cm), keep this posture, silently count 1-2- 1, 1-2- 1, and contract your abdomen at the same time. Then, inhale slowly, return to the initial position, pause and repeat.

Boarding in the air

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. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.

08 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.

Lift your legs and turn 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. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. 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.

10 Traditional belly roll

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. Put your legs flat on the ground and bend your knees. The chin shrinks to the chest, contracts the abdominal muscles, exhales, lifts the upper body, keeps the lower back off the ground for 2 seconds, and then slowly returns to the starting position.