1, supine knees and legs

Practitioners lie on their backs on the yoga mat, palms down on their sides, knees bent on the mat, then concentrate the strength of abdominal muscles, lift their legs to the abdomen until their hips leave the ground, and then slowly return to the starting position.

2. Lie on your back, lift your legs and roll your abdomen.

Practitioners lie on their backs on the downward inclined abdominal muscle board, hold the supine board with both hands to fix their bodies, then bend their knees slightly and lift their legs upward until their hips leave the supine board, and then slowly return to the starting position.

Step 3 sit with your legs closed

Practitioners sit on the bench, hold both sides of the bench with both hands to fix their bodies, then straighten their feet in the air, bend their knees to the chest during the movement, and then slowly return to the starting position.

4. Swing your legs backwards

Practitioners lie on their backs on the training table, their feet are straight and close together, their knees are slightly bent, and then their straight legs swing upward.

5. Lie on your back at both ends.

Practitioners lie on their backs on the yoga mat, raise their hands straight above their heads, straighten their feet forward naturally, then concentrate the strength of abdominal muscles, put their hands and feet on top of their abdomen, and then slowly return to the starting position.

6, supine ipsilateral hands and feet.

Practitioners lie on their backs on the yoga mat, raise their hands straight above their heads, straighten their feet forward naturally, use their hands and feet on the same side at the same time, and then slowly return to the starting position.