: 1, upper abdominal sit-ups
Lie on your back with your knees bent, and put your fists against your chin to avoid shaking your head. The upper body is straight and bent at about 35 to 40 degrees, and the lower back is close to the ground. When you resume lying flat, you should move slowly. Repeat this action 15 to 20 times.
2. Abdominal roll-up exercise
After lying flat, hold the fixing frame with both hands, bend your knees 90 degrees, roll up your lower body with the strength of your lower abdomen, let your hips leave the mat, keep your knees in a fixed posture, and slowly resume the preparatory action. This action is repeated 15 to 20 times.
3. Lateral abdominal rotation muscle group
Lie flat, bend your knees 90 degrees, put your hands on your sides, put your feet together, and rotate about 45 degrees to your side. Keep the opposite shoulder fixed and recover slowly. Repeat this action 15 to 20 times.
4, resistance ball lateral abdominal training
Standing posture, lift the ball to the top of your head with both hands, bend the upper body to one side, pause for 2-3 seconds, then return to the preparatory action, and do 15 to 20 times in the left and right directions respectively. It is important to note that the pelvic movements should be fixed and not skewed from side to side.
5, abdominal oblique muscle training inside and outside
The dog lies flat on his waist, with his feet bent 90 degrees (feet can be stepped on the wall or placed on the chair), his hands crossed on his chest and his upper body rolled up. With the strength of abdominal rotation, the contralateral upper back leaves the ground and the lower back touches the ground, and the action is repeated 15 to 20 times.