1. Abdominal rolling exercise: mainly exercise rectus abdominis. Lie on your back on the floor, your lower back is close to the ground, your legs are raised, your calves are parallel to the ground, and your knees are 90 degrees. Put your hands on your head and open your arms. The abdominal muscles contract, the head and shoulders are lifted in turn, and the back cannot leave the ground for 2 seconds. Do 3 groups at a time, 20-25 times for each group.
2. Straight arm sit-ups: mainly exercise rectus abdominis and trapezius muscles. Lie on your back on the floor with your arms straight at your sides. Contraction of abdominal muscles, lifting up the upper body until the elbow touches the knee. Do 3 groups at a time, 20-25 times for each group.
3. Cross sit-ups: mainly exercise rectus abdominis and trapezius muscle. Lie on your back on the floor and bend your knees. Put one leg on the opposite knee joint. Put the ipsilateral arm on the ground and the contralateral hand behind your ear. Or put your hands behind your head and your elbows touch the opposite knee joint for rotation. The left and right sides of the body should exercise alternately, doing 2-4 groups at a time, and doing 20-30 in each group.
4. Sit cross-legged: mainly exercise rectus abdominis and iliopsoas muscle. Lie on your back on the floor with your legs spread out and bent to both sides. Then slowly close your legs to the middle. Do 3 groups at a time, 20-25 times for each group.
5. Sitting posture with closed legs: mainly exercise rectus abdominis and iliopsoas muscles. Sit in a chair with your legs together on the ground. Then open your legs to both sides and bend. Finally, slowly close your legs to the middle. Do 3 groups at a time, 20-25 times for each group.
6. supine leg lifts: this action can exercise the mermaid line. Lie on your back on the floor with your legs flat on the ground. Slowly lift your legs until they form an angle of 60 degrees with the ground, and then slowly descend to 15 degrees, repeating 20-30 times each time. Don't let your back off the ground when you fall.
7. Push-ups: This action can exercise many parts such as chest muscles, deltoid muscles and triceps. Lie on the ground with your hands shoulder-width or slightly wider. Then push your body up hard and then put it down. Do 3-5 groups at a time, each group is 8- 12.
8. Sit-ups: This action can exercise rectus abdominis, iliopsoas and many other parts. Lie on your back with your hands crossed on your chest or behind your ears. Then lift your body hard and then put it down. Do 3-5 groups at a time, each group is 8- 12.