1. Abdominal roll: Abdominal roll is the most basic abdominal muscle training method. This action requires you to tighten your abdominal muscles, put your legs together and put your hands on your sides when doing belly roll. Keep your body upright and cross your hands on your chest. Legs slightly bent. Inhale, look up and exhale. One group did 10 times, and two groups did it. Belly rolling usually requires lying on the bed or on the ground.

When doing belly roll, you should control your breathing and keep your abdomen tight. Don't push too hard. Action essentials: Bend your knees and put your hands on your sides. Tilt up slightly and exhale at the same time. Keep moving for a few seconds, and then slowly return to the starting state. Don't let your body go too far. You can add a little resistance between actions, and the effect will be better.

2, supine leg lifting: supine leg lifting is a kind of supine leg lifting action, this action mainly exercises rectus abdominis, when our abdomen exerts force, we need to use the strength of abdominal muscles to drive our legs up, so that our abdominal muscles will become more compact. But be careful not to do large-scale exercise, which will not only fail to exercise the abdominal muscles, but also make the muscles feel pain.

When we put our legs down, we stop raising them. This action is the abdominal muscles doing exercises. Control the contraction of abdominal muscles when doing movements. But don't overdo it, it will only make the abdominal muscles weaker.

So don't worry about whether that part hurts or not. If it hurts, don't do it, and there has been no good exercise, so the exercise effect will be much worse, because we don't have enough abdominal muscle strength.