1, supine belly roll: supine, legs apart, natural flexion, hands lightly supporting the head or pointing to the ears, arms not exerting force, belly roll. 3-5 groups, 20-30 times in each group, rest between groups 1-3 minutes.
2, Russian twist: this action can effectively exercise abdominal muscles (such as mermaid line), so that abdominal muscles are more three-dimensional coordination. Practice 3-5 groups each time, 20-30 times in each group, and rest for 2-4 minutes between groups.
3, flat support: this action is the most classic action to exercise core muscles, not only can exercise abdominal muscles, chest muscles, back and thigh muscles can be exercised. 2-4 groups, each group 1-3 minutes, rest between groups 1-2 minutes.
Brief introduction of abdominal muscles:
Abdominal muscles are an important part of human connective tissue, including rectus abdominis, oblique abdominis, oblique abdominis and transverse abdominis.
When they contract, they can bend and rotate the trunk to prevent the pelvis from leaning forward. Abdominal muscles also play an important role in the activity and stability of lumbar spine, and can also control the activity of pelvis and spine. Abdominal muscle weakness may lead to pelvic forward tilt and increase the physiological curvature of lumbar spine, increasing the chance of low back pain.
The role of anterolateral abdominal muscles: * * can protect abdominal organs, reduce abdominal cavity during contraction, increase abdominal pressure to assist defecation, childbirth and vomiting, and make the spine bend and rotate forward.