1, twist sit-ups
Also known as sit-ups cross-legged, lying on the ground, with your hands on your head, your left leg bent, your right foot on your left knee, your abdomen forced, and bent to the right, keeping your right side from leaving the ground. After feeling weak, change your legs and bend to the left, and repeat multiple groups.
2. Lateral buckling of the bearing body
Muscle exercise on both sides of the waist is essential for the load-bearing body to bend forward and take a standing posture. Hold a dumbbell in each hand, naturally droop your shoulders, inhale, then keep your front forward, slowly bend your body to the left until the lower edge of the left dumbbell is parallel to your knees, then slowly exhale and recover at the same time, and then bend the same action to the right, alternating sides and repeating multiple groups.
3. Lift your knees sideways and abdomen.
Lie on your back on the yoga mat, with your feet shoulder-width, your arms straight, your hands open and close to the ground, bend your legs, make the included angle between thighs and calves reach 45 degrees, exert force on your abdomen, bend your left leg sideways, and keep your knees close to your left waist to maximize recovery. Then change your right leg, lift your knees and abdomen. Pay attention to the fact that the upper body does not leave the ground during the whole movement, and repeat multiple groups alternately.
Step 4 bend your legs
Keep your arms flat on the ground in supine position, bend your knees and lift them at the same time after straightening your legs, and inhale to make your thighs close to your abdomen; Then exhale and slowly restore. Repeat 8 times.
5. Lift your legs and abdomen.
Mainly to develop lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down. After this action is done evenly, bend your knees and continue to do the same action. Repeat 8 times.