Abdominal muscles are a symbol of men's sexiness. They have six muscles and a mermaid line, which is often the focus of attention. The following training is aimed at the lower abdominal core of human body. Train 20 times in each group and do 3 groups. The rest time of each group is 10 second.

1 Step of rolling up and lifting legs 1 Prepare to take a prone position, put your hands at your sides, and straighten your feet slightly. The second step is the formal action. Bend your legs 90 degrees and press your abdomen.

2 supine kick 1 prepare for action. Take a prone position, put your hands on your sides, and prepare your feet and upper body to leave the ground slightly. STEP 2 formal movements use core strength to lift feet up and down, such as kicking in water posture and kicking up and down left and right.

3 Scissors kick 1 Prepare for action. Take a prone position, put your hands behind your hips, and prepare your feet and upper body to leave the ground slightly. STEP 2 formal movements cross your feet left and right with core strength.

4 supine leg lifts STEP 1 Prepare for action. Lie on the yoga mat, put your hands on the ground at your sides, and keep your feet together and straight. The second step is to stabilize the body with formal movements and use core strength to lift the legs directly off the ground.

5 Lift your legs and circle STEP 1 Prepare to lie on the yoga mat, put your hands on the ground at your sides, and keep your feet together and straight. STEP 2 The formal action uses the core strength, and the leg is lifted and the circle is drawn clockwise.

6 freeze the leg lift STEP 1 prepare for the action. Lie on the yoga mat, put your hands on the ground at your sides, and keep your feet together and straight. STEP 2 The official action uses the core strength to lift the leg for 30 seconds.

Venue: Training for Life-TFL Physical Training Center.

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