1. Sit-ups: Lie on the ground, put your hands across your chest, sit up slowly, and then put them down slowly.
2. abdomen: lying on the ground, crossing your hands on your chest, slowly abdomen, and then slowly put it down.
3. Sit-ups and turn over: lie on the ground, cross your hands on your chest, sit up slowly, then turn left or right, and then slowly put it down.
4. Push-ups: Kneel on the ground, support the ground with both hands, slowly bend your arms down, and then slowly lift them up.
5. Side abdominal muscle training: Lie on your side with one arm under your head, then slowly raise your arms and legs, and then slowly lower them.
These movements can train abdominal muscles and lumbar muscles, but pay attention to correct posture and breathing methods to avoid injury. At the same time, it is suggested that proper warm-up exercise should be carried out before abdominal muscle abuse.