Touch your ankle, lie on the floor or mat, then lift your legs, bend slightly, lift your upper body so that your fingertips can touch your ankle, quickly put down your body, get up and touch your ankle again, and repeat the above actions.

Pay attention to keep your arms straight and your fingertips can reach your ankles. This action should have a certain speed. Generally, it takes 1 second to complete an action, then the fingertip to the ankle is restored to an action for 20 seconds, and then rest for 10 second.

My legs are flying.

Lying on the floor or mat, legs raised, slightly bent, arms touching the ground. Then stretch your legs upward, drive your body upward, and make your hips leave the ground at an angle of about 30 degrees. Put it down. Repeat. The following figure shows the initial operation:

Using the strength of legs to drive the body upward, while the abdomen is pulled and pressed, is very helpful for abdominal muscle exercise.

Pull left and right. Lie on the floor or mat with your legs bent, so that your feet are as close to the ground as possible. Lift your neck and head slightly, and your eyes can see your thighs. Put your arms straight at your sides, then pull one hand to the side, recover and change to the other direction. This action is a great test for abdominal muscles. Abdominal muscles hurt when you don't adapt at first. According to the situation, you can do two groups less at first.

Twist your arms and upper body to one side so that your right hand can touch your right foot, and then go back to the other direction.

Walking in a prone position, the action essentials are very simple, with the body lying down and feet walking in the air.

Abdominal muscles stretch, sit on the mat, only the hips support the ground, legs and upper body are as close as possible, and then quickly separate and then close together. . . . Repeat the above actions. Don't touch the ground with your hands and feet, only use your hips to support the ground, so that the abdominal muscles can be fully stressed and stretched.

Many tutorials recommend this action, which has a remarkable effect on abdominal muscles, requires a certain speed, and is also a great test for abdominal muscles. You can adjust the strength at first. The following figure is a schematic diagram of abdominal muscle stretching:

One-leg straight pull

The body faces the ground, elbows and forearms support the ground, one leg supports the ground, and the other leg is straight off the ground and about one foot long. 15 seconds, change legs to do the above actions.