2, supine leg pedal; Lie flat on the bed or mat, with your back close to the bed surface (or ground); At the same time, lift your legs high, let your legs stay in the air, and do the action of pedaling your bike in the air, repeatedly. Pay attention when doing the action: you will feel very tired when doing this action for the first time. The amplitude should not be too large and the speed should not be too fast. After you master the movements skillfully, you can increase the intensity of exercise by straightening your legs every time.
3, bench sit-ups; Lie flat on the ground, put your calves on the bench (or chair, edge of bed, steps), and use the strength of abdominal muscles to make your upper body sit up straight. When recovering, the shoulders slowly fell back to the ground, and the abdominal muscles were always tight. Don't put your hands behind your head. Because when you are exhausted, you will put your head in your hands, which will damage your neck muscles. The higher the shoulders are from the ground, the straighter the better, but the waist should be close to the ground. Pay attention to keep the upper body stable.
4. Touch your knees and roll; Stand up straight, choose the heaviest dumbbell you can lift, hold your hands tightly, and bend your arms upward about 60~90 degrees. When exercising, cross your left and right legs, push your upper body close to your knees with your abdomen, and then come back slowly. Repeat it many times until the body sweats a lot. Press your arm inward and don't shake it from side to side.
5, sit-ups on the ball; Lie flat on the ball, with your hips at 1/3 of the spherical surface, with your feet shoulder-width apart, your knees slightly bent, your hands behind your head, exhale, tighten your abdomen and drive your upper body to lift, inhale and slowly lean back. Do it 8~ 12 times in a row as a group, and do it in 3 groups, with a rest of 60 seconds between each group. If there is something wrong with the spine and lumbar spine, the lifting angle should not be too large to avoid strain.
6. Sit-ups with downward inclination; Sit on the inclined board that inclines down more than 45 degrees, make sure your feet are under the roller pad, put your hands behind your head gently, and lie back slowly to avoid any contact between your shoulders and the inclined board. Then the abdominal contraction makes the upper body as high as possible. When it reaches the highest point, the abdominal contraction control stops, and then it recovers with the tension control of the abdominal muscles.