1, supine leg lifting: This supine leg lifting method mainly acts on the lower abdomen and waist of the human body, but it should be noted that for beginners, there must be appropriate methods, such as bending the legs in the early stage to carry out this action, the main purpose is to reduce the difficulty. Also, don't touch the ground when your legs are hem. It is generally recommended to do it once or twice a day and divide it into three groups, each group 10- 12 times. The rest time is not very fixed, but it is best to give priority to half a minute.

2. Trunk rotation: Trunk rotation will also have an ideal effect on exercising abdominal muscles, mainly because the target muscle groups are external oblique muscle, upper abdomen, iliopsoas muscle and serratus muscle. Pay attention to the help of some weight-bearing equipment, such as fitness balls and dumbbells, which are common, but the best effect is fitness balls. For beginners, you can put your feet on the ground to reduce the difficulty of weight-bearing rotation, and you need to do 3 groups, each group 12 times. Of course, it is best not to rest in the middle. If necessary, it will take about half a minute.

3, supine bypass: supine bypass is mainly aimed at the exercise of lower waist muscles, but for beginners, this method may appear a certain degree of low back pain, so the initial exercise intensity should not be too great, there should be a gradual process, the action begins with lying on your back on the ground, legs bent, and feet flat on the ground, this method is generally recommended to do three groups, each group of 65438+.