Abdominal muscles: Our first action is to roll back, which is a good exercise for the lower abdomen. Many people want to get rid of excess fat and expose their lower abdominal muscles. This action is specifically aimed at the lower abdomen. We have to do this action 20 times.

The second movement is foot rolling, mainly to exercise the muscles of the upper abdomen. We also did this action 20 times.

The third action is Plank. According to plank's standard practice, keep a fixed posture for 30 seconds, and mainly exercise abdominal muscles and quadriceps femoris. We insist on this action for 30 seconds.

Hip:

Squat: mainly practice thigh muscles and gluteus maximus.

Action: Hold the dumbbell with both hands and put it on one side of your body, or put the dumbbell slightly above your shoulders for smooth control. Feet naturally open about shoulder width, feet slightly open, chest out, waist and back tightened. Kneel and squat down to the lowest position, and then the thighs are forced to contract and squat down to recover.