The best target is six muscles, the external oblique muscle. To do this, when practicing, first enter the supine position and put your hands behind your head. Push your knees to your chest and lift your shoulders off the ground. Slowly, extend your right elbow to your left knee, and then straighten your right leg. Switch places and continue pedaling. Do 1 to 3 groups and repeat 12 to 16 times.

2. Lift the legs of the captain's chair.

This exercise requires a captain's chair, usually in the gym or health club. It looks like an armchair about two feet off the ground, allowing your legs to hang on it, holding it in both hands, pressing the cushion, then raising your knees and shrinking to your chest, and then putting it down. Do 1 to 3 groups every day and repeat 12 to 16 times.

3. The fitness ball is tight.

For this sport, fitness balls are necessary. This exercise is mainly to practice the abdomen, but it still needs the whole body adjustment to stabilize the whole process. To do this, the fitness ball should rely entirely on the support of the back. Put your hands behind your head. In order to keep the ball stable, your body should be curled and your back should be stretched. Do 1 to 3 groups every day and repeat 12 to 16 times.