1. Lie on your back, with your hands open, your legs together and straight towards the ceiling. At this point, don't leave your waist on the ground, imagine your navel sinking to the ground.

2. Spread your legs wide and straighten forward.

3. Then the heels on both sides are getting closer and closer.

4. After the heel and knee are close, the knee bends.

5. Knee close to the chest and repeat the action 1~5 for 8 times.

Action 2

1. Lie on your back, with your left knee upright, your right leg facing the ceiling, and your hands behind your head.

2. Keep your elbows close to your face, push your elbows forward, and leave your upper body off the ground. Consciously tighten the rectus abdominis between the chest and pubis.

3. Exhale and lower your right leg bit by bit.

4. Exhale and put your right knee close to your forehead. At this point, the left heel is pressed on the ground, and the rectus abdominis muscle is forced.

It is generally believed that traditional sit-ups have the function of slimming waist and shaping body. The whole movement should lift the whole body and keep the chest close to the thigh. When the speed is high, the amount of exercise is still quite large. When I was a child, physical education class always tested his physical fitness. The requirement is how much he needs in one minute.

But sit-ups mainly move to the muscles near the hip joint, and the effect of exercising abdominal muscles is not good. Doing it for a long time is easy to cause pain and discomfort in the lower back, and the action of pulling the head by hand is very inappropriate, which is easy to cause neck injury. Therefore, the following belly rolling exercise has improved the traditional sit-ups.

Action 3

1. Lie on your back with your knees bent, your upper body close to the ground, and your hands naturally at your sides.

2. Bend your upper back slightly, gently lift your arms and touch your knees, and keep still below the waist.