Posture: supine, legs straight, supported by one elbow, keeping an included angle of 90 degrees, so that the elbow support point is in the same plane with the body.

Essentials: Use the elbow and ankle on the same side as support points, try to raise the thigh as high as possible, be careful not to shake it for 5 seconds, and then slowly return to the starting position.

2, supine alternate rotation.

Posture: supine, knees bent, feet flat, lower back close to the floor, hands on ears.

Main points: Abdominal sit-ups. Turn around at the same time, with elbows close to one knee, and contract for 5 seconds. Then slowly return to the starting position, and then do the opposite action, alternating left and right.

Step 3 bend your knees and sit up straight

Posture: Bend your knees, put your feet flat, keep your back close to the floor, and put your hands by your ears.

Essentials: Abdomen in, upper back up and hold for 5 seconds.

Intermediate training plan 1, fitness ball abdomen

Posture: Start with push-ups, put your legs together and put your tibia on the fitness ball.

Essentials: Keep the head, back, buttocks and feet in a straight line, slowly abdomen, bend your knees, and keep your knees close to your chest for 5 seconds. Then stretch your feet backwards and try to straighten your back during the process.

2, weight-bearing sit-ups fitness ball

Posture: Sit with your feet flat on the fitness ball, slowly slide the fitness ball forward and lean back until your hips are suspended. Lower the upper back as much as possible to stretch the abdominal muscles to the maximum extent.

Essentials: Abdomen, lift the upper back, shoulder as close as possible to the thigh, do apex contraction, and then slowly return to the starting position. If your abdominal muscles are strong, you can also lift a barbell to increase the intensity of your movements.

3. Static supine support

Posture: elbows, hips and toes supported, palms down.

Essentials: Tighten your body, keep your head, back, hips and feet in a straight line, keep your abdomen tense for 70~ 120 seconds, and then slowly relax.

Advanced training program 1, supine side leg lift

Posture: Lie on your back on the fitness ball, bend your knees and put your legs together.

Key points: slowly lift your knees, turn around at the same time, squeeze your abdominal muscles and do contractions. Then return to the starting position and alternate left and right.

2, inverted v.

Posture: Start with push-ups, put your legs together, put your calves and shins on the fitness ball, and keep your back and legs straight.

Main points: contract the abdominal muscles, move your feet as far as possible to the chest, keep your back and legs straight, and your body is in an inverted V shape. Stay at the highest point for a few seconds, contract, and then slowly return to the starting position.

3, weight-bearing sit-ups

Posture: Sit on the fitness ball with your feet flat. The fitness ball slowly slides forward and leans back until your hips are suspended. Hold a barbell in both hands and stretch back as far as possible, lower your upper back as much as possible and stretch your abdominal muscles to the maximum.

Essentials: After abdomen, lift the upper back, put the barbell piece above the head, contract at the highest point, and slowly return to the starting position. You can also practice empty-handed first and gradually increase.

Step 4 stretch on your knees

Posture: Legs together, kneeling in front of the fitness ball, hands straight, fingertips opposite.

Essentials: Push the fitness ball to the farthest place slowly, so that the body can be fully stretched, but pay attention to tightening the back, buttocks and thighs, so that the knees are in a straight line. Be careful not to bend over to butt joint, so as not to borrow it to affect the effect.