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.

2, fitness ball belly roll

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.

3. Reverse abdominal roll

Lie on your back, then press your lower back to the ground, put your hands on your sides, raise your legs at 90 degrees with your upper body, cross your legs and slightly bend your knees, then tighten your abdominal muscles, exhale and lift your hips, keep your lower back off the ground for 2 seconds, and then return to your original position.

Step 4 lift your legs and tuck in 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.

Step 5 board the plane 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.

Step 6 record

Logging is an effective action to train the ventrolateral muscles. With the participation of weight-bearing equipment, it can give extra stimulation to the body muscles and improve the contour of abdominal muscles.

First of all, you need a weight-bearing device (optional devices include dumbbells, fitness balls, etc. ). It's best to choose a weight that allows you to repeat 12 times. When exercising, make sure that dumbbells are raised above your head every time. * * * It is necessary to do 3 groups, each with 8- 12 times (after one party completes 8- 12 times, the other party will be replaced, and both parties will complete one group), and a rest time of 30 seconds is allowed between each group.

7, supine leg lifts

Supine leg lifting acts on the lower abdomen and waist. For beginners or people with weak waist strength, you can bend your legs to do this action to reduce the difficulty. It should be noted that don't touch the ground when your legs swing down. * * * Need to do 3 groups, each group 10- 12 times, with a rest time of 30 seconds between each group.