Kneel on your knees and hold the abdominal wheel with your hands under your shoulders. Hold up the abdominal muscles and roll the abdominal wheel forward until you feel that the core and buttocks are out of tension. Then roll back to the original location.

Raise your arm and sit up.

Lie on your back with your knees bent 90 degrees. Keep your arms straight above your head and keep your arms up all the time. Halfway through the sit-ups, then slowly control the descent.

3, barbell rolling

Use a barbell with a weight of 10 pound iron plate, with knees behind the barbell and shoulders above the barbell. Hold up the abdominal muscles, roll the barbell forward until you feel your hips relax and droop, and then roll back to the original position.

4, barbell Russian twist

Grasp the end of the barbell with both hands and stand with your feet shoulder-width apart. Swing the lever to the left, rotate your feet as needed, and then swing the lever to the right, alternately from left to right.

5, fitness ball belly roll

Lie on your back on the fitness elastic ball with your feet on the ground shoulder width. The lower back is supported by the ball. Put your hands behind your head and put your chin away. Roll up and leave the sphere until you sit up.

6, arm flexion and extension &; Leg lift

Bend your arms straight and suspend them on the parallel bars, then bend your knees slightly and lift your legs forward until they are parallel to the ground.

7. Kick your back

Lie flat, legs straight, arms at your sides. Lift one heel about 6 inches off the ground and kick it up and down quickly like scissors.

8. Squat in front of your neck

Put the barbell on the iron frame at shoulder height (if there is no barbell frame, clean and jerk it to the shoulder), hold the barbell at shoulder width with both hands, and lift the elbow until the upper arm is parallel to the ground. Lift the barbell away from the iron frame and support it with your fingertips. Keep your elbows up and keep the barbell balanced. Take a step back, with your feet shoulder-width apart and your toes slightly outward. Keep your lower back bent and squat as low as possible.

9, pulley cross pull

Set the adjustable pulley at the shoulder level (or fix the resistance belt on the object), and grasp the handle with both hands. When standing, your feet are shoulder-width apart and perpendicular to the fixed point. Stretch your arms as far away from the instrument as possible to tighten the rope. The body rotates away from the instrument, just like the action of cutting down a tree. Pay attention to keep your feet in the same position.

Phoenix. Com- the top 30 waist and abdomen training movements in history, the vest line of abdominal muscles is necessary, pure dry goods.