Lift your legs and put them on your back.

1 training site: lower abdomen

The body lies flat on the ground, hands spread evenly on both sides of the body to stabilize the body, and feet are bent about 90 degrees. During exercise, the lower abdomen forcibly lifts the buttocks so that the knees are as close to the chest as possible, and then slowly returns to the starting point.

Training plan: combine with the next movement (straight leg lifting) to form a first-level compound movement. Repeat the two actions 15~20 times.

Tip: If the mandible retracts slightly, the difficulty of movement will increase.

2 straight leg lift

Training site: compound movements, training upper abdomen and lower abdomen.

Lie flat on the pedal, put your hands behind your hips, and keep your feet together and straight. During exercise, the lower abdomen lifts the feet hard, and the knees are slightly bent, so that they cannot be completely straightened. At this time, your body is about 75 degrees, and then slowly put it down.

Training times: 15~20 times. After resting for 60 seconds, repeat the two groups of compound movements.

Tip: The heel can't land all the time, and the whole leg should be vacated.