Exercise abdominal muscles and waist, and strengthen quadriceps femoris in front of thigh. Pay attention to keep the upper body and hips stable and don't shake. Not suitable for people with injuries to the coccyx and waist.

1) Sitting posture, with the upper back leaning, elbows bent, forearms attached to the mat, and ankles raised to the same height as knees.

2) Circle your legs clockwise, inhale upwards and exhale downwards, repeat 5 times, circle counterclockwise, and repeat 5 times.

2. The spine is rolling

Advanced version of sit-ups can exercise upper abdominal muscles. When you do this, keep your cervical spine straight and your chin slightly retracted, and gradually measure your strength to avoid hurting your neck or waist. Not suitable for people with waist injury and spondylolisthesis.

1) Sitting posture, knees together, upper and lower back, chin closed. Inhale, lift one foot, tuck in, and stretch your arms forward.

2) Breathe and slowly put your upper body back until your shoulder blades touch the ground. Inhale and exhale, slowly pull your upper body back from the floor with your abdomen, repeat 10 times, and then change your feet 10 times.

Step 3 bend your waist

Stretching exercises the abdominal oblique muscles on both sides of the waist. Those with degenerative arthritis and bad knees can do it in a chair.

1) After kneeling down, put your ankles together on the outside of your right hip, put your hips on the ground, sit up straight, keep your left hand straight, and touch the ground with your right hand slightly bent.

2) Bend your elbows and put your palms on the ground. Extend your left arm and press down to the right. Switch sides five times, and put your ankle outside your left hip five times.