Step 1 Ball belly up
Lie flat on the ball with one hand on your head and the other on your abdomen. When exhaling, tighten the abdomen and lift the upper body by abdominal strength. 2 groups a day, each group 12 times.
Step two, the ball is up.
Lean your waist against the ball and cross your legs against the wall. The external abdominal oblique muscle exerts force, and the body slowly leans toward the fitness ball, and exhales when the body returns to its original position. 2 groups a day, each group 12 times.
Supine lifting and pushing
Lie flat, tighten the abdominal muscles, make the knee joint of the left leg at 90 degrees, lift the right leg, and then slowly stretch forward, paying attention not to touch the ground. Two legs alternately do it continuously 15 times.
Static support
Lean against the ground, support the body with bilateral elbow joints and bilateral forefoot, tighten the abdominal muscles and lift them off the ground, and support them statically. Start from 10 second and slowly stick to 1 minute. Four groups a day.
Air cushion belly roll
Put the air cushion below the waist, lie flat on the ground, with your hips and shoulders touching the ground, and lift and hold your shoulders when exhaling. Don't put your hands behind your head to help and relax your neck. 2 groups a day, 30 seconds each.
Well, I'll tell you the website directly. There are pictures and instructions in it! !
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