1, kick alternately upright.
Practitioners stand upright, palms together forward and straight up, then bend down to let palms touch toes, and kick alternately at the same time.
2. Alternate body lateral flexion from left to right
Practitioners stand with their feet wider than their shoulders, their hands close to their sides, and then bend left and right alternately. When bending sideways, ask your arms to move to your sides.
Step 3 stand upright left and right
Practitioners stand with their feet wider than their shoulders, elbows on their chests, and then alternate topics from left to right.
4. Lift your knees alternately left and right.
Practitioners stand with their feet wider than their shoulders, hold their elbows with their hands open, and then alternately lift their knees sideways, while touching them.
For the above four movements, you can do 30 movements in a row and do 3 to 4 cycles. It is suggested that girls use these four movements to exercise while watching TV at home.
Extended data
Sit-ups: Lie flat on the ground, put your calves on a long board, and do upper body sit-ups by using the strength of abdominal muscles. Don't stretch your head too far and touch your legs when doing the action, so your back will leave the ground and your hips will share the work that should be done by your abdominal muscles. When recovering, the shoulders slowly fell back to the ground, and the abdominal muscles were always tight. When doing this action, many people like to put their hands behind their heads, but when sitting up, the role of their hands is only to pull their heads forward, which is not helpful for practicing abdominal muscles. Putting your fist on your chest is different.
Cross-legged sit-ups: This is an advanced movement, which is also difficult, but you can practice your upper abdomen and lower abdomen at the same time. Lie on your back on the ground, with your right leg bent and raised, and your lower leg parallel to the ground. Then put your left foot on your right knee, gently hold your head with your hands, contract your abdominal muscles and lift your upper body. At the same time, raise your hips and start sitting. When recovering, don't touch the ground with your shoulders and lower your hips slowly, so that your abdominal muscles are always in a state of tension and contraction. Change your left leg after you finish, and do the same.
Sit-ups: practice the external oblique muscles of the abdomen. Lie on your back with your knees bent and put aside. The shoulder on the leg side extends horizontally. Open your fingers and hold the ground. Bend your elbow with your other arm and gently hold your head with your hand. When sitting up, don't rotate your torso and don't move your legs. The prone position outside the abdomen is completely tightened, and the shoulders should not touch the ground when recovering. And do the same thing on the other side.
Special effect sit-ups: People with obese abdomen can do special effect sit-ups, which is ideal for reducing abdominal fat. At the beginning of the movement, the athlete needs to lie on his back at the end of the bed and lean out of the bed below his hips. After lying down, bend your knees gradually and put your thighs above your abdomen. Open your hands horizontally at your sides, and then put your palms under your hips. Then the abdomen forcibly drives the legs and straightens forward at a speed of slowly counting to 10.
Baidu Encyclopedia: Abdominal Muscle Practice Tips