First, waist.
Action 1: This action is somewhat difficult. Please lie on your side on the floor, with one arm bent, elbows supporting your body and forearms moving forward. Keep your body straight, then bend down hard, let the whole lower body touch the ground, and then pull up. Repeat this action for 2 groups, 20 times in each group.
Action 2: Stand with your feet shoulder width apart, and open your arms horizontally from left to right. Then twist your waist down, touch your left foot with your right hand, stand up straight, and change your left hand movements. This action is repeated in 3 groups, each group 10 times.
Action 3: Stand with your feet apart. Hold a fitness stick in both hands and put it on your shoulders (if there is no fitness stick, you can cross your hands flat on your chest) to keep your back straight. Then stretch the waist to both sides, slowly, pay attention to the range, and don't pull it. Repeat this action for 3 groups, 20 times in each group.
Second, the upper abdomen.
Action 1: Lie flat on the ground with your hands akimbo. Lift your legs up and make a 90-degree angle with your upper body. Move your hips up with the strength of your abdomen, and then fall back. This action is repeated in two groups, each group 10 ~ ~ 15 times.
Action 2: The preparation posture is the same as the previous action. The legs make a 90-degree angle with the upper body. Then lift the upper body with the strength of the abdomen, touch the ankle as much as possible, stay a little 1~3 seconds, and the upper body falls. Repeat this action for 2 groups, each group 10 ~ 15 times.
Action 3: This is a static holding action, but it is quite difficult. Land on all fours, face the ground, support your body with elbows and toes, and keep your body straight. Hold this position for 20 seconds or as long as possible.