1, vacuum contraction: kneel on the mat face to face, and support your body and shoulders vertically with your hands! Hips and knees at 90 degrees! Keep your back naturally bent! Keep this posture all the time while exercising. Exhale all the air Then relax your abdomen. Then inhale hard, try to suck your stomach into it, and imagine that your stomach is close to your spine!

2, flat support: flat support is a simple and effective action! Keep your body in a natural arrangement, with your shoulders, spine and pelvis in a neutral position! In the process of action, the abdomen sucks in hard, defying gravity, to prevent the lumbar spine from overstretching!

3, fitness ball hip flexion: this action adds hip flexion and knee flexion in the static exercise of flat support! The essentials of action are still the same! Keep the normal arrangement of the spine and use the core muscles to stabilize the spine! Be careful not to bend your spine when your knees and hips bend to drive the fitness ball up! Always keep your upper body straight!

Introduction of transverse abdominis muscle: transverse abdominis muscle is called natural waist protection: it mainly constitutes the abdominal wall to protect the abdominal organs. It can maintain abdominal pressure and stabilize the spine and pelvis. Strong transverse abdominis muscles will make you perform well in sports and protect your spine! At the same time: flabby transverse abdominis not only affects your sports performance, but also risks injury, and it will make your abdomen more and more flabby and paunchy.