The first action, the butterfly rolls its belly. When training, we lie on the ground first, then put our feet together, then open our knees outward, and then put our knees together when lifting our legs. Many of us are used to letting our gluteus flexors exert their strength when training butterflies to roll their bellies, which is also the reason why many people have backache during training. To avoid this problem, we just need to lift our hips off the ground and turn our pelvis up when lifting our legs.

The second movement, alternating elbows and knees, is to support our body like a flat plate during training. Then we touch the elbow on one knee, then alternate training on both sides, lift the knee and exhale each time, and then tighten the abdominal muscles hard.

The third action, one-sided flat support standing. In training, we first support one side of our body with our elbow, then support the ground with our other hand to keep our body balanced, and then lift our hips.

The fourth action, alternating V-shaped belly roll. Alternating V-shaped tummies can train our whole abdominal muscles. When training, put your hands on your body, with your hips as the fulcrum, then lift one leg and try to touch your chest muscles with your knees.

The fifth action, the flat support alternately touches the feet. In training, we first support the ground with our hands, and then support our bodies like flat supports. When training, touch the toes on the other side with our hands. Pay attention to rotating the trunk of our body and actively tighten our abdominal muscles during training. .

The sixth movement, breast stroke and belly rolling, puts our feet together during training, and then opens our knees outward, because this can prevent our hip flexors from getting ahead. When training, you should lift your shoulder blades and be careful not to break your neck with your hands.