1, air pedal

Pedal in the air, lie on your back on the floor, and keep your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.

Step 2 lift your legs and tuck in your abdomen

Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.

3. Load-bearing belly roll

First, adjust the pull-down counterweight. Adjust the fulcrum of the rack to the highest position. Kneel on one side of the plane of the gantry, and roll your belly with weight. Knees are 60- 100cm away from the chassis base, subject to the head not colliding with the chassis. Hold the rope handle behind your head with both hands, keep your arms and legs fixed, hold your chest out, exhale, contract your abdominal muscles, pull down, hold for 2 seconds, lift your upper body, then slowly return to the starting position, and repeat.

4, flat support

Plate support is the "trump card" to exercise abdominal muscles. Some people use sit-ups to practice abdominal muscles, but only for abdominal muscles, while flat support is to mobilize several groups of muscles on the side, front and back of the human body. Therefore, if you want to strengthen the core muscles, especially the abdominal muscles, then choose flat support.

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