1, touch your ankle and roll your abdomen.

As the name implies, it is to touch the ankle. First, prepare a yoga mat or bend your knees in a place suitable for training. Turn the upper body to the left, the left hand touches the ankle first, and then change to the right for 30 seconds.

2, pedaling in the air

This action, also known as pedaling in the air, is also an advanced version of sit-ups. In each movement, the gesture of touching the knee with the hand and touching the right knee with the left hand is added, and so on, which is very helpful to abdominal muscle training.

3. Core web roll

Sitting forward bending is slightly similar to this action. This action is to lie flat and bend your knees first, with your hands straight and your palms overlapping. When you sit up, your palm can pass over your legs as much as possible. Although this action is easy, it is very tiring for 30 seconds.

4, supine straight leg roll belly

First lift your legs at 90 degrees to your upper body, and then try to touch the soles of your feet with your fingers. The trick of this movement is to match the breathing rhythm. When you touch the soles of your feet, you will slightly lift your upper body. Then you should inhale later, lie flat on the yoga mat when exhaling, and do this training at a normal breathing frequency.

Step 5 turn your back on your back

First lie flat on the yoga mat, straighten your legs up, and then stretch your lower body to the right as far as possible to the side. Switch sides after completion, and change the next set of movements in 30 seconds.

6. Rod torsion

After two cycles of the last movement 1~6, the training is finished with one stick! First of all, the basic stick action can refer to the picture below. Hands are shoulder-width apart and supported by elbows. So this action is also called elbow support. The trick is to use the strength of the abdomen and buttocks to keep your body as straight as possible. After 30 seconds, carry out the advanced version of the side stick. The side stick focuses on the front arm and sole, and uses the strength of the abdomen and buttocks to keep the body from falling down, that is, left and right for 30 seconds.