Girls practice a family abdominal abuse training program five times a week.

Monday: Introduction to Abdominal Training

Simple Russian twist 4*20 times.

Reverse leg bending and belly rolling for 4*20 times.

Left knee flexion support 4*20 times.

Flexion of right knee lateral support 4*20 times.

Auxiliary belly roll 4*20 times

Abdominal stretching for 4*20 seconds

Tuesday: abdominal burning training

Sit-ups and air bikes 4*20 times.

Bend your knees and abdomen 4*20 times.

90 roll your belly and touch your feet 4*20 times.

Reverse straight leg belly roll 4*20 times.

Knees are reported 4*20 times from both ends.

Touch the feet at both ends of the straight leg 4*20 times.

Wednesday: Deflagration Abdominal Abuse Training

Support, lift your knees and touch your feet 4*20 times.

Bend over and climb the mountain 4*20 times.

Support abdominal jump 4*20 times.

Leg lifting with flat support for 4*20 times.

Diagonal dynamic support 4*20 times

Board support 4*20 seconds

Thursday: vest line carving training

Swing your leg 4*20 times on the left gluteal bridge.

Swing the right gluteal bridge 4*20 times.

Lift your hips with your left leg 4*20 times.

Right side support hip lift 4*20 times.

Stretch diagonally on your stomach for 4*20 times.

The flat support hip rotates 4*20 times.

Friday: Core Intensive Training

Kneeling posture, 4*20 rotations on the right side.

Kneeling posture: turn left 4*20 times.

The cat crawled 4*20 times.

Support abdominal jump 4*20 times.

Bend both ends of your legs 4*20 times.

Russia has quadrupled 4*20 times.