Lie flat on the mat, bend your knees, put your hands behind your head, open your shoulder joints, lift your body when inhaling, and don't leave your waist, hips and feet on the ground.

Reminder: didn't everyone say to roll your stomach on the mat? Sit-ups? The difference between the two movements is that the whole chest circumference does not need to be lifted off the mat, but the part above the thoracic vertebra can leave the mat, which has less wear on the lumbar spine. Be careful not to adducte your chin, and keep a punch distance between your chin and chest as far as possible to avoid increasing the pressure on the cervical spine.

Lie prone at both ends.

Lie prone, completely relaxed, arms straight above your head, legs straight. When inhaling, lift your arms and legs off the ground at the same time, control them a little, and then exhale slowly to relax.

Reminder: This action can't be done by explosive force. Let the abdominal muscles exert force to drive the arms and legs to lift slowly. At the same time, it should also be noted that the head should not lean back hard, but should be lifted with the upper body.

Lift your legs.

Lie on your back, keep your hands straight and close to your sides, bend your legs slightly, lift your legs off the ground when inhaling, and leave your hips off the mat to contract your abdominal muscles.

Reminder: Don't let the upper body and head leave the ground, and move slowly and rhythmically.

Step 4 bend your abdomen sideways

Lie flat, legs slightly bent, hands behind your head, shoulder joint open, lift your body to the front left when inhaling, lift your left thigh at the same time, exhale to relax and recover, and then do it again on the right side.

Reminder: Just like the above action, when you lift your body, you only need to let the thoracic vertebra leave the ground, and you don't need to let your elbow touch your knee.

5. Elbow side brace

Lie on your side with your left forearm bent, your legs straight, and your right hand on your side. Lift the upper body off the ground with the left elbow, hip and foot as support points. Then exercise the other side.

Reminder: Pay attention to keep your body balanced and exert strength on your shoulders. fitness

6. Elbow brace

Lie prone, with your forearms bent forward, your arms shoulder-width apart, your legs straight and close together, and lift your body off the ground with your elbows and forefoot as support points, keeping your whole body in a straight line.

Reminder: It feels similar to push-ups. Hips can't relax. Your muscles are very tense all over. Better not bow your head.