(method 1)
* The body was lying on the ground. First, raise the thigh to 90 degrees with the body, and then bend the knee to make the thigh and calf also 90 degrees.
* Heel easily on the chair, hand on the ear.
* abdominal force, slowly count to 5, and lift your shoulders in the direction of your knees. Stop at the highest point for a while, and then slowly put down your body at a speed of slowly counting to 5.
* Effect: Eliminate abdominal fat and tighten abdominal muscles.
*PS:
1. You don't need to hold your head with your hands, just put it on your sides easily. Otherwise, it may lead to incorrect stress on the neck and hands.
2. The body doesn't need to get up too much, but it must be obvious that the stomach is exerting strength.
3. Don't lie on your back completely when you put down your body to prepare for the next action (don't touch the ground with your shoulders).
(Method 2)
* Body lying on the ground, hands straight, about above the lower abdomen.
* Bend your knees, open your knees, and put your feet and heels together, as close as possible to your hips.
* Abdominal force, slowly count to 5, and lift your shoulders in the heel direction. Stay at the highest point for about 5 seconds, then slowly count to 5 and put your body down.
* Effect: Eliminate abdominal fat and tighten abdominal muscles. Especially for the upper abdomen (protruding belly)!
*PS:
1. As long as the head rises with the trend, the neck should be relaxed and not too hard.
2. The body doesn't need to get up too much, but it must be obvious that the stomach is exerting strength.
When you put down your body to prepare for the next move, be careful not to lie flat completely.
(Method 3)
* Lie on the bed and stay outside the bed below the hips. Bend your knees so that your thighs are above your abdomen.
* Put your hands straight at your sides, palms down and under your hips.
* Abdominal force, slowly count to 5, legs straight forward. Keep your body straight. Then slowly count to 5, bend your knees and return your thighs to their original positions.
* Effect: It can eliminate abdominal fat and tighten abdominal muscles. Especially for the lower abdomen (fat belly).
*PS:
1. Relax your back, shoulders and arms. You must obviously feel your stomach working.
2. When stretching your legs, be sure to point your toes up. When your legs are straight, keep your body parallel.