Action 1: Roll your belly flat, lie flat on the ground, bend your knees 90, and put your feet flat on the ground. Cross your hands on your chest or beside your ears, sink your shoulders and abdomen, and press your jaw slightly down until your shoulder blades leave the ground and your waist is fixed. Then press your shoulder blades down to the ground, exhale upwards and inhale downwards, one up and one down. Ten in each group, divided into three groups.
Action 2: lift your legs and roll your abdomen, lie flat on the ground, bend your legs and lift them, and your calves are parallel to the ground. The action is the same as above Ten in each group, divided into three groups.
Action 3: low leg lift and belly roll, the same as leg lift and belly roll, but the leg is put down and still kept in the air, a few inches from the ground. One group 15 to 25, each group has a rest time of 20 seconds to 30 seconds and exercises more than four times a week. Every stage of the movement should be unfamiliar to skilled, about a month and a half, the abdomen will become quite tight.
Extended data:
The flat support exercises the abdominal muscles well, prone, elbows bent and supported on the ground, shoulders and elbows perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles kept on the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes on the ground, and even breathing maintained. Each group should be kept for 60 seconds, and 4 groups should be trained each time, and the interval between groups should not exceed 20 seconds.
References:
Roll your stomach-Baidu Encyclopedia