1. Leg retraction in sitting position: When doing this action, pay attention to chest extension and knees adduction.

2, bicycle step: when doing this action, pay attention to chest, feet turn around (as big as possible).

3. Frog Show: When doing this action, try not to touch the ground with your feet, raise your hands, stretch your arms and hold your chest.

4. Scissors legs: When doing this action, pay attention to raising your legs and straighten your legs as much as possible.

5. Hip-lifting: When doing this action, pay attention to your feet, lift your whole leg, lift your ass almost perpendicular to the ground, and don't turn over when lifting your leg.

Abdominal muscles are an important part of human connective tissue, including rectus abdominis, oblique abdominis, oblique abdominis and transverse abdominis. When they contract, they can bend and rotate the trunk to prevent the pelvis from leaning forward. Abdominal muscles also play an important role in the activity and stability of lumbar spine, and can also control the activity of pelvis and spine.

Abdominal muscle weakness may lead to pelvic forward tilt and increase the physiological curvature of lumbar spine, increasing the chance of low back pain. The anterolateral group constitutes the anterolateral wall of abdominal cavity, including external oblique muscle, internal oblique muscle, transverse abdominal muscle and rectus abdominis muscle. Located in the superficial layer of ventral anterolateral muscle, it is platysma, with eight muscle teeth starting from the lateral side of the lower 8 ribs and intersecting with those of serratus anterior and latissimus dorsi.

The muscle bundle inclines from the outside up to the front down, and the posterior lower muscle bundle stops in front of the iliac valley. The rest of the muscle bundles move down as aponeurosis, pass through the front of rectus abdominis, participate in the formation of the anterior layer of rectus abdominis sheath, and finally reach the abdominal midline and white line. The lower edge of the aponeurosis of the external oblique abdomen is thickened and curled, connecting the anterior superior iliac spine and pubic tubercle, which is called inguinal ligament.