1) Stand up straight and turn around. Feet shoulder-width apart, arms spread horizontally. Then twist your waist down, touch your left foot with your right hand, stand up straight, and change your left hand movements. This action is repeated in 3 groups, 20 times in each group. 2) Dumbbell side waist. Stand with your feet slightly apart, put your right hand on your waist, and hold a dumbbell (2 ~ 3kg) in your left hand, naturally drooping. Then bend your body to the left, droop your left hand as much as possible, and then straighten your body. Repeat this action for 2 groups, 20 times in each group. Do it on both sides in turn. 3) Side waist of fitness stick. Stand with your feet apart. Hold a fitness stick in both hands and put it on your shoulders (if there is no fitness stick, you can cross your hands flat on your chest) to keep your back straight. Then stretch the waist to both sides, slowly, pay attention to the range, and don't pull it. Repeat this action for 3 groups, 20 times in each group. 4) Lie on your side and lift your waist. This action is a bit difficult. Lie on your side on the floor with one arm bent, your elbow supporting your body, and your forearm moving forward. Keep your body straight, then bend down hard, let the whole lower body touch the ground, and then pull up. Repeat this action for 2 groups, 20 times in each group. There are two other ways to help you practice your upper and lower abdominal muscles (targeted exercises can make your muscles work quickly). Sit-ups and leg lifts 1 Training posture: The lower abdomen is flat on the ground, and the hands are flat on the sides of the body to stabilize the body. The feet are together and the knees are bent at about 90 degrees. During exercise, the lower abdomen forcibly lifts the buttocks so that the knees are as close to the chest as possible, and then slowly returns to the starting point. Training plan: combine with the next movement (straight leg lifting) to form a first-level compound movement. Repeat the two actions 15~20 times. Tip: If the mandible retracts slightly, the difficulty of movement will increase. 2 Straight leg lifting training site: compound action, training upper abdomen and lower abdomen to lie flat on the pedal, hands behind the hips, 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. Training times: 15~20 times. After resting for 60 seconds, repeat the two groups of compound movements. Tip: The heel can't land all the time, and the whole leg should be vacated. There is still time to give you a suggestion, such as 1, doing the anaerobic exercise I introduced to you on 3 and 5, and doing simple aerobic exercise on 2, 4 and 6, such as running, skipping rope and swimming. This is because muscles need rest. Practicing aerobic exercise while resting abdominal muscles can reduce fat and make abdominal muscles more obvious.