The back of the first three movements must be straight and flat on the floor. If your back bends or bends, you will get hurt, and there is no way to strengthen the muscles of your lower abdomen.
Action 1/ "Scissors feet":
1. Lie flat on the ground with your hands at your sides.
2. Straighten your legs to the ceiling and cross your feet to make scissors feet, and gradually move down the angle until the scissors legs are at 30 degrees with the floor. After 30 degrees, kick your feet back to the right angle and repeat 4 times.
Action 2/"Little Gyro":
1. Lie flat with your feet pointing to the ceiling.
2. Push your feet slightly from the coccyx to the ceiling for 30 seconds at a fast and uninterrupted pace, and then rest 15 seconds. Repeat this action at least 3 times.
Action 3/ "Interaction Point":
1. Lie flat, but bend your feet 90 degrees instead of straight when you leave the ground.
2. Touch the left and right fingertips for 30 seconds, and then touch the fingers together for 30 seconds (equal to rest). Repeat this action for more than 2 times.
Action 4/ Yoga Bridge Advanced Edition:
1. Lie on your back, bend your knees, put your feet on the floor, and the width of your feet from the pelvis.
2. Put your right foot straight on the ceiling.
3. Exert force from the lower part of the stomach, raise the hips, support the lower back off the ground, and then let the back stick to the ground and return to the original position. Repeat the same foot for 30 seconds, 1 group feet, and do at least 3 groups.
Action 5/ "Holding the ball boat": This action may take several attempts to achieve the correct posture.
1. Lie flat, feet down vertically, hands up vertically.
2. Hands and feet leave the ground and point to the ceiling, similar to a yoga boat. The point is that you need to do this slowly to your lower abdomen, and then lie flat back. Repeat the action twice.
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