1, in front of the floor, and then bend your elbow to support your body;

2. Slowly pull your legs closer to your chest and lean back as far as possible;

3. After reaching a certain level, stretch your legs forward, raise your legs and the ground by about 10 cm, then tighten your abdomen, hold it for 2 seconds, and then return to its original state. This set of actions is done 10 times.

abdominal respiration

1, stand straight on the ground naturally, with your feet shoulder-width apart and your hands akimbo;

2. Starting from the diaphragm, take a deep breath to tighten the abdominal muscles, and then pull the whole abdomen to the inside of the body;

3. Inhale, hold this position for 5 seconds, and then exhale slowly. Do this action in 6 groups, 2 times in each group.

Rotation of external oblique muscle

1, feet apart slightly wider than shoulders, stand straight, toes forward;

2. Put a single barbell on your shoulder, fix your hands, hold the barbell and turn your whole body to the right. After turning 10 times, continue to move in the other direction;

3. The abdomen should be tightened when rotating, and the hip muscles should also be kept tight. Each group should do 10 times.