Method 1: Russian torsion
1, sitting on the floor, knees bent. Hips flat, knees bent, feet together. When you do this, you can separate your legs slightly, but your feet should be close together. Every time you turn a corner, separate your legs only when necessary.
Lift your chin. Your neck and head should be aligned with your back bone. Keep your abdominal muscles tense, lean back slightly, and try to keep your body upright.
2. Twist your body to one side as much as possible. Twist your body to the right and extend your arm for two seconds. Twist your body as much as possible to the point of maximum tension, as long as you don't strain your muscles.
When twisting, put your hands together when your arms are extended.
Keep breathing slowly and rhythmically when twisting.
When twisting, let your knees stretch naturally. It's important to keep your feet together.
3. Twist your body to the other side. After counting to 10 seconds, carefully twist the upper body to the left. During the whole process, your feet are close together and your arms are crossed and stretched forward. Hold this position for two seconds. Please note that when twisting, the knee can stretch naturally.
Keep breathing slowly and rhythmically when twisting.
4. Repeat for three times. It takes 10 second to twist, and it takes 2 seconds to hold the posture when reaching the limit point. During the twisting process, keep your arms extended, your arms closed and your feet together.
Don't stop to have a rest when changing direction.
The purpose of this action is to twist the flat abdominal muscles to one side of the body.
Method 2: V-up sitting posture
1. Sit on the ground and support the weight of your upper body with your palms. Sit flat on the ground, hands behind your back, elbows bent, fingertips inward. Put your knees together, straighten your feet, and slowly lift your feet 2 inches (5 cm) off the ground.
The body leans back slightly, and the palm supports the weight of the upper body.
Note that people with back problems are not suitable for this kind of exercise.
2. Lift your knees to the chest position. After about 10 seconds, carefully bend your knees and lift them to the chest position. Hold on for two seconds. When lifting your knees, keep breathing slowly and rhythmically, and keep your feet in place.
Bend your knees to the point of maximum tension, as long as you don't strain your muscles. During this process, you will feel muscle tension, but it is by no means severe pain.
3. Go back to the original point. After about 10 seconds, carefully stretch your legs and return to the starting point. Knees closed, heels 2 inches (5 cm) off the ground.
Keep breathing slowly and rhythmically during the transition.
Keep your abdominal muscles tense.
4. Repeat it three times. Stretch your knees-stick to it-return to the original point and repeat it three times without stopping. Note that this method is to exercise your abdominal muscles and quadriceps.
Method 3: vermicelli car
1, lie flat. Put your hands behind your head and lift your knees. Elbows are bent. At first, the arm will be on the ground, but as the action progresses, the position of the arm will change constantly.
Make sure your hands are behind your head, not behind your neck.
Put your feet together. Knees are folded naturally, not deliberately.
Step 2 shrug your shoulders. Shrug your shoulders slightly and let them off the ground. Put your hands behind your head and keep your elbows bent.
Breathe slowly and rhythmically.
Note that you should use abdominal muscles to complete this action.
3. At the same time, keep your right elbow close to your left knee. When you shrug, keep your right elbow close to your left knee for 2-3 seconds. Try to reach the maximum tension point, as long as the muscles don't strain.
Keep breathing slowly and rhythmically.
When the right elbow is close to the left knee, you can twist your body slightly.
4. Switch to your left elbow and right knee. After about 10 seconds, let the right elbow return to its original position; Keep your left elbow close to your right knee. Hold for 2~3 seconds. Keep your left elbow as close to your right knee as possible, but don't hurt yourself.
Breathe slowly and rhythmically.
5. repeat it. Ideally, this action should be repeated 15 to 20 times, which is the most effective, but over time, you may change the number of times. If necessary, do it five times and rest for 60 seconds.
Method 4: Lateral axis movement
1, lying on your side. Lie on your right side, straighten your right arm and lie flat on the ground. Legs together straight, placed under the torso. Rest your left arm when lying on your right side.
2. Lift your abdomen. Slowly close your right arm and lift your abdomen with your elbows and forearms. Stay in this position as long as possible. Your torso and legs should form an upward sloping shape.
Keep your posture and breathe slowly and rhythmically.
3. repeat it. After holding this position, rest for 1~2 minutes. Repeat 3 to 5 times on the right side.
4. Change sides and repeat. Turn it over and switch to the left. Slowly retract your left arm and lift your abdomen with your elbows and forearms. Keep your posture as long as possible. After the break, repeat 3~5 times.
This exercise can strengthen abdominal muscles such as oblique abdominal muscles and lateral abdominal muscles.