1, standing and turning for 20 times; In this action, the abdominal oblique muscle is stimulated by twisting left and right. This action can be done at any time, whether standing or sitting, standing with legs together, hands akimbo or natural vertical, fixing the lower body and keeping the body balanced. Tighten the core and turn your body left and right. Slow down, consciously and actively control your body rotation, and don't generate inertia.

2, about 20 bends; Stimulate the muscles on both sides of the abdomen by stretching the contralateral abdominal muscles up and down. Similarly, whether standing or sitting, you can come several times at any time as long as it is convenient. Legs shoulder width apart, arms up. Knees upright, slightly bent. The waist bends from side to side. Tighten the core, keep the hips stable and avoid any swinging.

3, 15 squat; Squat is not aimed at abdominal muscles, but a compound movement, which will exercise all over the body and definitely help core exercises, and abdominal muscles are of course a part of core muscle groups. Squat your hips back. Imagine a stool behind your hip. You should sit on it. Keep your hands forward or akimbo, keep balance and straighten your back. Make sure that your knees and toes are in the same direction, and don't over-flex or over-rotate your knees. Squat as deep as possible until the thighs are parallel to the ground or lower than the parallel ground.

4, supine belly turn 20 times; This action is the most common in supine riding and belongs to the exercise of abdominal oblique muscles. But if you make a slight change, you can also exercise the rectus abdominis at the same time. This change is to slow down. From lying on your back to getting up, don't do the rotation directly, do the abdomen movement first and then add the rotation. Lie on your back, your lower back is close to the ground, your elbows are spread outward, and your head, shoulders, upper back and lower back are fixed off the ground in turn. After reaching the highest point, your torso turns alternately to both sides. Lift your knees hard so that they are close to your elbows; Straighten the other leg while putting it down, and don't touch the ground with your heel. Lower the back, upper back, shoulders and head to the ground in turn.

5, 20 times reverse abdominal roll; It will be more difficult to lose weight than to have a whole abdomen. The action of reverse belly rolling and leg lifting is mainly aimed at the underside of rectus abdominis. In the process of action, if the standard is achieved, the feeling of action will be stronger. Put your hands on your hips, hook your toes and bend your legs. Imagine your hips and legs moving as a whole. The waist should always stick to the ground, and there should be no tension. When lifting the leg, lift the hip off the ground with the strength of the lower abdomen, and stop the calf parallel to the ground when falling.

6, 40 seconds little Yin Fei; Tongda simulates the flying posture of swallows to exercise limbs, achieves the healthy purpose of exercising back muscles, and helps to improve the stability of lumbar spine. At the same time, it can also lift the buttocks. Lie prone and stretch your arms in the direction of your feet. Shoulders clamped back, knees off the ground. Keep your head and neck in a natural posture and don't look up.

7. Kick after kneeling for 20 times; In this action, you need to kick your hips backwards, which is a good exercise for gluteal muscles and hamstring muscles. At the same time, it is necessary to tighten the core, which is also a good action to exercise the abdomen. Kneel, hands on the ground. Keep your back straight, tighten your waist and abdomen, don't collapse, and fix your whole body except your movable legs. Kick your hips back hard. After reaching the highest point, stop for a while and then resume changing legs.

8, 15 supine leg lifts; During the movement, slow down the movement, and the abdominal muscles exert force to control the up-and-down movement of the legs, which has a strong stimulation to the lower part of the rectus abdominis. It is already very powerful that a group can do 20. Put your hands under your hips, hook your toes, straighten your legs, and lift them when they drop to about 45. Imagine your hips and legs moving as a whole. The waist should always stick to the ground, and there should be no tension. Lift your hips off the ground with the strength of your lower abdomen when lifting your legs.