2, fitness ball belly roll: lie flat on the fitness ball, feet flat on the ground, hands on the side of the head, arms open. 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, leg lifts and belly rolls: lie on your back on the floor, and your back is 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.
4, reflexive belly roll: supine on the floor, the lower back is close to the ground, hands are placed on both sides of the body, legs are raised at 90 degrees with the upper body, legs are crossed, and the knee joint is slightly flexed. Tighten your abdominal muscles, then exhale, lift your hips slightly, lift your back slightly off the ground for 2 seconds, and then slowly return to the starting position.
5, traditional belly roll: lying on the floor, the back waist is close to the ground. Put your hands on your head and open your arms. Put your legs flat on the ground and bend your knees. The chin shrinks to the chest, contracts the abdominal muscles, exhales, lifts the upper body, keeps the lower back off the ground for 2 seconds, and then slowly returns to the starting position.