Lying flat on the mat, the spine keeps a natural curve (a hand can be placed in the gap between the back and the floor). Bend your knees, put your feet together, open your knees so that your thighs are close to the ground, but keep your thumbs in touch. Press your hands on the lower abdomen to ensure that the abdomen is stressed during the whole movement.

Use the strength of the abdomen to lift the upper body, slightly lift the chin, and stretch your hands horizontally forward. Knees together, feet on the ground, the body is still raised, hands on the lower abdomen, make sure the abdomen is still exerting force. Lie down and return to the starting position.

Repeat the same action for 8 ~ 12 times, take a break, stretch the abdomen, and then proceed to the next round. Because this core training combines the improved movements of knee opening and thigh sticking to the ground, it trains more muscles in the inner thigh and below the pelvis than ordinary sit-ups, which is enough to train the abdomen more effectively. Precautions: Before exercise, prepare a yoga mat or folded blanket for lying on your back. Don't lie directly on the hard floor, especially those with low back pain experience.

6. Dance rhythmic gymnastics

Find a rhythmic sports video to follow, which can not only exercise a certain part of the body, but also give you a perfect curve, which is simple and easy to do, and is not limited by the venue. In addition, you can add a little active atmosphere to your home in rainy and foggy weather to make yourself more energetic every day!

7.dumbbells

Buy a dumbbell with moderate weight and go home. Dumbbells can have the effect of slimming arms. It should be noted that in the choice of dumbbells, you should choose the weight that suits you. Too light has no effect, too heavy can not only lose weight but also gain muscle. Choose the curved arm that can feel hard but effortless.

Step 8 walk forward

Take a big step forward with your left foot, and then slowly lower your right knee until it almost touches the ground. Note that the left knee should be 90? Press your body center of gravity to your left foot. Then stand up, lean your right foot on your left foot, push your right foot forward, and repeat the previous actions, 8 times for each foot. If you have some difficulties at first, you can do advanced exercises in the same place, 8 times on each side of your body, and then repeat on the other side.

9. curl up and sit up

Hold your chest with your arms crossed, bend your legs, keep your heels 30-50 cm away from your hips, put your feet flat, hook your toes on the bottom of the furniture, and lean forward when your upper body lies back, trying to touch the furniture hooked by your toes. Try to repeat without interruption within 1 minute. This action can strengthen abdominal muscles, avoid pain at the lower end of the spine and maintain a good posture.

10, body rotation

Step left with your left foot and lift your arms sideways at the same time. Rotate the upper body 90 degrees to the left. Bend your left arm behind your body, put the back of your hand on your waist, bend your right arm flat on your chest, touch your left shoulder with your fingers, and straighten your arm. The left arm is flat on the chest and the right arm is raised sideways. At the same time, the upper body turns right 180 degrees, and looks at the right hand. Then it returned to the upright position and turned left and right four times. This exercise method needs to be done in two groups.