First, sideways bending action: upright. Legs apart, arms raised horizontally, upper body bent forward, fingers of left hand touching right foot, right arm naturally raised. Don't bend your legs and arms, inhale, then recover and exhale. In the other direction, repeat. Do it eight times in a row
Second, leg flexion: supine position. Put your arms flat on the ground, bend your knees and lift them at the same time after straightening your legs, and inhale to make your thighs close to your abdomen; Then exhale and slowly restore. Repeat 8 times.
Third, lift the legs and abdomen: mainly to develop the lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down. After this action is done evenly, bend your knees and continue to do the same action. Repeat 8 times.
Fourth, sitting and bending: mainly to develop upper and lower abdominal muscles. Straighten your knees, lean back and forth, keep your body balanced, and then bend your knees and abdomen to make your abdominal muscles flex extremely. In practice, feet can never touch the ground.
5. "Cycling" exercise: supine position. Take turns to bend and stretch your legs, imitating the action of pedaling a bicycle, fast and flexible, and the range of flexion and extension is as large as possible. For 20-30 seconds.
Six, twisting the waist: hold the handle with one hand or pull a certain weight, twist the waist and turn around in various postures, and exercise the external oblique muscles and waist muscles.
Everyone can choose the above exercises according to their own situation, and gradually increase the amount of exercise each time according to their own physical condition, twice a day.
Exercise 1: Vertical leg lift
This is an important abdominal exercise, which can effectively develop lower abdominal muscles. The practice is to bend your arms and hang the sling, straighten your legs together and lift them at right angles to your upper body, look straight ahead, and then slowly put down your legs. Repeat 3-4 groups and do 15-20 times in each group.
Exercise 2: Knee-hanging, Bend and Twist Lift
This is a good way to develop the external oblique muscle and intercostal muscle. The way to do this is to hold a sling and hang it with your arms bent, with your legs crossed and your knees bent. At the same time, the hip joint turns left, the upper body straightens forward, and slowly lowers and recovers. Then turn your hips to the right and lift your legs. Repeat 3 groups, and each group will do 10 times.
Exercise 3: Tilt Sit-ups
This exercise is a good way to develop rectus abdominis. The practice is to lie on your back, lie face down on the inclined plate, put your hands on your head, sit up at right angles to the inclined plate, pause for a moment, and then resume. Be careful not to completely touch the inclined board with your back. Repeat 2-3 groups and do 15-20 times in each group.
Exercise 4: Hang your knees and abdomen.
Bend your arms and hang the sling, bend your knees and abdomen, and lift your legs. The higher the legs, the better, so that the abdominal muscles and costal muscles can completely contract. The reduction should be slow. Repeat 3-4 groups and do 15-20 times in each group.
Exercise 5: Kneeling posture, abdomen.
Sit on the bench with your hands on the bench and your legs hanging straight off the ground. Then bend your knees and abdomen, raise your thighs as high as possible, and restore them when you are close to your chest. Repeat 3 groups, with each group doing 10.
Exercise 6: Inclined sit-ups.
The practice is the same as exercise 3, except that when sitting up, turn left once and turn right again. Slow recovery. Repeat 2-3 groups and do 15-20 times in each group.
This training plan takes 12 weeks, and it is practiced three times a week, and three exercises are selected each time. The first three exercises are Group A, and the last three exercises are Group B. Group A and Group B practice alternately.