The man is supported by a flat plate, and the woman sits on the man's waist and buttocks, holding her chest with both hands to complete sit-ups. This action allows the man to fully support the bearing plate with the woman's weight. On this basis, the woman can also practice sit-ups and exercise the waist and back muscles at the same time, but she must pay attention to the safety and accuracy of the movements.

The man does push-ups, the woman turns her back to the focus, her arms are supported backwards, and her legs are placed at the man's waist and buttocks. Two people move down at the same time. Maintain the coordination of actions. This action can exercise pectoralis major and arm muscles at the same time, and also make the lines of the woman's arms and shoulders more beautiful.

The first action: lift your legs and roll your abdomen.

When you do this action here, you need some auxiliary tools, so pillows are the best auxiliary tools. Don't underestimate the pillow for nothing. We will use pillows as leg lifts and belly rolls.

We picked up the pillow, put it in the middle of the bend of our legs, clamped the pillow with the strength of our legs, put our upper body on the bed as much as possible, and slowly lifted our legs to do a leg lift and belly roll.

The second action: lift the abdomen together.

In this action, we need to lift our hands and feet to the middle at the same time, and use the strength of our abdomen to lift our hands and feet. In the process of lifting our hands and feet, we can use pillows to complete the transfer action, which will stimulate the abdomen more effectively. In this process, what we need to pay attention to is that our legs need to be straight and not bent.

The third measure: bridging

After training our abdominal muscles, the next place to train is our lower limb muscles. Bypass is a very classic movement in our lower limb muscle training. In this action, a pillow is placed between our legs.

Knees bent, legs perpendicular to the ground, complete the bypass action. When doing this action, we try to stick to it for a long time, which will make the training effect more obvious.

The fourth action: lift your legs left and right.

After the above actions are completed, we lift our legs for the last time, and we need to put a pillow between our legs. In the previous movement, our legs are slightly bent, which requires us to keep our legs straight.

The back is close to the bed surface and cannot be bent. Straighten our legs to a certain height and move our feet in the air. When doing this training, our abdomen feels obvious stress, and our training will be effective.