Lie on your back-Lie on your back with your feet on a chair or bed, or on the ground, bend your knees and put your hands next to your ears. Lift the upper body off the ground with the strength of abdominal muscles. Pay attention to keep the abdominal muscles tense when putting down the reduction, and avoid using the quick action of rebound.

1, do it in bed every night before going to bed, stick to it, and soon you will have abdominal muscles. Girls can build small waists, and boys can build sexy abdominal muscles. Lie flat on the ground and cover your ears with your hands, but don't hold your head. Lift your feet, bend your knees, and the angle between thighs and abdomen should be less than 90 degrees. Lift the upper body slowly with abdominal strength and repeat 15 to 20 times.

2. Lie on your back on the floor with your legs as wide as your hips and your feet supported on the ground; Two palms are gently supported behind the head, and the elbow joint is bent and abduction. Use the contraction force of abdominal muscles to control, bend the spine, try to get your chest close to your thighs, lift your shoulders off the ground for a few seconds, then use the tension of abdominal muscles to control, and slowly lower your shoulders to the ground. 1 group Repeat this operation 20 times.