1 Sit-ups First of all, we started the basic sit-ups training, lying flat on the floor, with knees bent and feet flat on the floor. Cross your hands on your chest, then gently lift your upper body and gradually leave the ground from your shoulder blades to your lower back. After sitting up completely, hold this position for a short pause.

Then, slowly let the upper body return to the ground and repeat the previous actions.

Be careful not to use too much force or sit up suddenly without lifting your neck. Sit-ups rely on the abdominal muscles to bear the pressure, not the neck. Keep your back straight-don't hunch over when doing sit-ups. It's easier to bend your knees and lean back than sit-ups. You just need to lift the shoulder blades off the ground, not the whole upper body.

Lie on your back with your hips and legs straight together and lying on the floor. Keep your legs straight, then slowly and steadily lift your legs to a vertical position with your feet pointing to the ceiling.

Then, gently put your legs back on the ground and repeat the above actions.

When doing this exercise, don't spread your legs or bend your knees unless you find it too difficult. In this case, we can change the way of exercise a little. Don't point your feet at the ceiling, just press your knees on your chest.

You can also carry out additional challenges. When doing this exercise, try to put a solid ball or other light object between your legs.

3 Sit-ups Cycling first lies on your back like a basic sit-up, with your knees bent and your feet flat on the ground. Keep your elbows bent and your hands behind your head.

First, lift your right knee and bend to your chest. While lifting your knees, try to gently lift and twist your upper body and touch your right knee with your left elbow.

Then, relax your upper body, gently return to the ground, then put down your right knee and lift your left knee to touch your right elbow. Repeat the above actions so that the knees and elbows alternately touch.

Back and lunge leg press are good exercises. It can exercise your legs and hind legs, and at the same time, it can exercise your hips, back and abdomen muscles as secondary muscle groups.

When performing lunge leg press, first separate your feet to hip width and stand up straight.

Then step forward with your right foot. Bend your right knee, press your body to the ground, and keep your back straight until your right knee bends 90 degrees.

Then, restore your body to a standing position. In this process, the weight of the body is always placed on the right foot. Then, the left foot repeats the action of the right foot.

When doing this exercise, keep your movements slow and steady. Excessive or sudden nervousness may hurt your knees or back.