Abdominal roll-ups are sit-ups with correct posture. You don't need to press the muscles of your feet, back, waist and thighs to exert force, but use the rectus muscles of your abdomen to exert force.

Step 2 lift your knees

Stretch the abdomen vigorously to strengthen the muscle groups: hold your head up and chest out, let your hand shaft cross your knees, bend your knees and sit-ups but your feet are off the ground, and let your right hand shaft lightly touch your left knee and make another defense unit. In this process, not only does the upper body make a rotation change, but the knees also contact the hand shaft in turn.

3, pedaling in the air

Lie flat on the yoga mat with your back and hips touching the ground. Hands clenched on both sides of the head, arms moderately open, one leg raised, as if slowly boarding the bike. 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 for 2 seconds, and then slowly return to the starting position.

4.curling

Sitting posture: curl your right leg, stretch your left leg to the back of your body, hold your hands tightly on your head, inhale, abdomen in and chest out, stretch your body to the left as far as possible for a few seconds, return and exhale, and then repeat on the other side to concentrate on exercising the muscles on both sides of your waist, which can play a role in slimming your waist.

Extended data:

We should also pay attention to the principles when practicing physique:

1, pay attention to moderate exercise.

If there is loss of appetite, dizziness, headache, mental fatigue, excessive sweating, mental fatigue and other phenomena after exercise, it means that the amount of exercise is too large and beyond the tolerance of the body, and then the body will be damaged by overwork. Therefore, it is advisable not to feel excessive fatigue after each exercise.

2, pay attention to step by step

Health-keeping exercise should be natural, and any fatigue and pain are unnecessary. Step by step, increase your activity easily, and don't become fat at once. The correct exercise method is that the amount of exercise is from small to large, and the movements are from simple to complex. For example, when running, you should run slowly and short at first, and gradually increase the running speed and distance after a period of exercise.

3. Pay attention to the time?

Generally speaking, it is better to do outdoor exercise in the morning, which can expel carbon dioxide accumulated in the body and inhale more oxygen, thus enhancing the metabolism of the body and laying a good foundation for the activities of the day. You can also exercise before and after a nap or before going to bed at night to help eliminate the tension of the day and fall asleep easily, but the exercise should not be too intense, so as not to cause nervous system excitement and affect sleep.

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