The eight movements practiced by the abdominal ripper can be divided into two difficulties, simple and difficult. The following are schematic diagrams of these two difficulties.

First of all, simplicity and difficulty:

1, supine alternate heel contact.

2. Lie on your back, bend your knees and lift your legs.

3, lying on your side, lifting your legs and rolling your abdomen.

4, supine core belly roll.

5. Lie on your back and bend your knees diagonally.

6, supine abdomen.

7, flat support action.

8. Lie on your back and bend your knees.

Second, the intermediate difficulty:

1, supine hip lift

2. Sit and twist your waist.

Step 3 pedal in the air.

4. Alternately lie on your back and roll your abdomen.

5. Touch your knees and roll.

6, supine leg lifts.

7. Russian distortion.

8. Lie on your back and bend your knees.

Precautions:

1, abdominal muscle tearing exercise, starting with simplicity.

Don't practice too much, so as not to damage your muscles.