1, plate support. Exercise site abdominal muscles. Lie prone, with elbows bent and supported on the ground, elbows perpendicular to the ground, feet shoulder width apart, toes on the ground, body off the ground, trunk straight, head, shoulders, hips, knees and ankles on the same plane, abdomen in and hips tightened, eyes on the ground, neck naturally straight, and even breathing.

2. Lie on your back and straighten your legs from both ends. Exercise abdominal muscles and hip and back muscles. The initial posture is supine, the head is slightly raised, the legs are horizontally straight, but not touching the ground, the arms are straight above the head, and the body is horizontally I-shaped.

Action process: raise your arms and stretch forward, leaving your shoulders off the ground. At the same time, your legs will be lifted and your hands will touch your calves as much as possible. Stop for a minute at the highest point, and then slowly return to the starting position. Each group was repeated 15-20 times, with 4 groups each time.

3. Side plate bracket. Exercise abdominal muscles, especially trunk muscles. Action essentials: Starting posture: Lie on your side, with your feet leaning back and forth on the ground. Action process: first support the upper body with arms, then raise the crotch, and support the whole body with elbows and feet. 30 seconds for each group on each side, 4 groups at a time, or one group at a time, until exhausted.

4. Touch the heel alternately. Abdominal muscles in the exercise area, especially the muscles on both sides of the trunk. Action essentials: Starting posture: lie flat on the mat, with your legs shoulder-width apart, your feet flat on the mat, and your arms straight at your sides.

Action process: lift the upper body to the shoulder and leave the ground, touch the heel with the right hand, keep contracting for 1-2 seconds, and slowly return to the starting position. Touch the heel with your left hand to the left, keep contracting 1-2 seconds, and slowly return to the starting position. Both sides alternately, each side 10- 15 times/group, a total of 4 groups.

5, prone on the opposite side of the limb. Exercise waist and hip muscles. Action essentials: Starting posture: arms and legs straight and prone, palms facing each other, and head gently leaning against the ground. Action process: slowly lift the right arm and the straight left leg for 2 seconds, then slowly return to the starting position and lift the left arm and right leg to repeat. Both sides are completed alternately, 10- 15 times/side/group, 4 groups at a time.