This action is mainly to practice the core. With the strength of the core muscles, the next movements will become more and more relaxed. Lie prone, support your body with elbows and feet, and keep a straight line from your right to your toes.

Shoulders, back, buttocks and the whole abdomen should feel tight, with the abdomen being the strongest, and keep breathing naturally.

Two: 90-degree belly roll 20 times

Effectively exercise rectus abdominis, lie on your back with your legs together and lift perpendicular to the ground, with your hands up. Roll up your upper back, and at the same time, drive your hands to touch your feet. Be careful not to let your lower back land. Exhale when rolling up and inhale when restoring.

Three: bend your knees on your stomach 20 times.

Effectively exercise rectus abdominis, bend over, support the ground with both hands and feet at the same time, and lift one leg forward with the help of abdominal muscles. After a short pause at the apex, restore, change sides, exhale when lifting your knees, and inhale when restoring.

Four: Lie on your back 20 times.

Exercise the abdominal oblique muscles, lie on your back, put your hands behind your head, use the strength of the abdominal muscles to roll your shoulders and upper back off the ground, and at the same time turn your upper body to send your elbows forward and alternately touch your opposite knees. Keep your lower back close to the ground, with your elbows open and fixed outward. Lift your knees hard so that they are close to your elbows.

Put down the other leg and straighten it at the same time. Don't touch the ground with your heel. Exhale when turning around and inhale when in the middle position.

Five: Lift one leg, roll over 20 times and change sides.

Lie on your back, bend your knees with your left leg, put your right ankle in front of your left thigh, and put your hands behind your head. Use the strength of abdominal muscles to roll the shoulders and upper back off the ground, turn right and approach the right knee. Exhale when rolling up and inhale when restoring.

Take a break of 30 seconds between actions and do 3 groups at a time. Don't lie still when you rest. You can skip the rest if you are not tired. The time of each exercise is about 15 minutes, and once every other day is enough.

Reference: vest line _ Baidu Encyclopedia