(1) The basic action of the upper abdomen is to lie flat on the ground and put your hands on your hips. 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. The preparation posture of Action 2 is the same as Action 1. 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 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. (2) The exercise of the lower abdomen is mainly aimed at the so-called "lower abdomen", usually the belt part. This is very important. Action 1 is not an ordinary sit-up. Why do you say "unusual"? In physical education class's sit-ups, his arm usually touches his knee. But this kind of exercise is not effective. In the next movement, we just focus on the abdomen, lift the upper body with the strength of the abdomen, make an angle of 30 ~ 60 degrees with the ground, stop at this angle for 5 seconds, and then fall. Repeat this action for 3 groups, each group 15 times. Action two, this action is a bit difficult. Lie flat on the floor, lift your thighs about 60 degrees, and keep your calves parallel to the ground. Hands crossed behind your head, head off the ground. Keep this position and stretch your legs slowly. Repeat this action for 2 groups, each group 15 ~ ~ 20 times. Action 3: Sit-ups at an upward angle. Lie flat on the floor and lift your legs at an angle of about 60 degrees. Put your hands behind your head, lift your upper body, touch your right knee with your left elbow, and then change your right hand. The two groups were repeated 25 ~ 30 times each. Action 4 In order to make your waist more stylish, let's add an action. _ Stand with your feet slightly apart, put your right hand on your waist, and lift the dumbbell (2 ~ 3kg) with your left hand, naturally drooping. Then bend your body to the left, droop your left hand as much as possible, and then straighten your body. Repeat this action for 2 groups, 20 times in each group. Do it on both sides in turn. (3) Another abdominal exercise plan This exercise is to shape a beautiful waist and abdomen. Don't pause from one action to the next when doing exercises. When you become more and more proficient in this set of movements, it will naturally take you longer to control your posture and the transition between movements will be smoother. Repeat the whole set of movements 3 times, gradually reaching 5 times, and do it for 3 days a week. 1. Sit with your hips up, your legs crossed, your knees bent, and your hands flat on the floor (if your arms are not long enough, you can support them with your fingers or fists). Push your hands and abdomen at the same time, lift your hips off the ground and straighten your arms. Breathe and hold this position for 5 ~ 10 seconds. Then put it down. In order to increase the difficulty, you can also lift your heels together when lifting your hips. 2. Hold your chest and lift your legs from the sitting position just now, keep your knees bent, keep your feet shoulder-width apart, and lie flat on the ground. The trunk leans back slightly and stops behind the coccyx (not vertical). Use gluteal muscles and abdominal muscles to stabilize your body and lift your feet off the ground. Keep your knees bent and your feet apart to hip width. Open your arms and palms up. Keep your spine straight and your chest straight. Turn the pedal outward four times and inward four times. Breathe, control your center of gravity, toes up. The right ankle goes through the left ankle, then the left ankle goes through the right ankle. Then slowly return to the starting position. 3.V-sitting posture still controls the balance behind the coccyx, and your legs slowly straighten out. At this time, your body shape is V-shaped (if you can't, your knees can be bent). Relax and lower your legs slowly. You will feel shivering at first, but with the deepening of practice, you can easily complete this action and control it for a longer time. Take a break before doing the next set of movements. 4. Turn sideways. A. Lie down to the right, bend your right arm and support your head. Right thigh on the ground, feet up, left ankle crossed on the right ankle. B. Start to flip slowly and swap sides. At this time, your left side and left thigh land, and your right ankle crosses your left ankle. C. Intermediate transition is the key: relax and get into every movement. When lying on your back, fold your knees to your chest. When your movements become more coordinated, look up and put your hands behind your head. Do it five times per side. Take your time until you get the gist of the action. Then accelerate to a comfortable rhythm and increase the number of repetitions. 5. The bridge supports the body to sit up straight, knees bent and feet flat on the floor. Put your palms behind your back and your fingertips back. Put your hands and feet flat on the floor, and lift your torso and hips hard. Look up and keep your neck and spine in line. At this time, your calf and arm should be parallel to each other and perpendicular to the floor. Breathe, hold this position 10 second, and then put it down. Do it again 1 time. (4) Kneeling posture The abdomen of the stretcher is kneeling on the ground facing the tension frame, holding the end of the rope knob with both hands, and pulling Ji to the top of the head, with the relative position of hands and head unchanged. He pulls the elbow joint to the knee joint, compresses the abdominal muscles while exhaling, and then slowly returns to the starting position in a controlled way. Try to keep your hips stable. Because all your attention should be focused on the contraction of abdominal muscles. Personal experience, I feel that my muscles are burning, and I often stand in a standing position, which will be more stable.

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