No. 1
Prepare a water bottle first, straighten your back and stretch your left foot backwards during the action, at the same time lift the water bottle with your left hand and stretch it horizontally, and then slowly withdraw your left hand and left foot. Please start with 5 groups that can be completed continuously on one side and progress to 15 groups according to your personal situation; Change sides when you're done.
second
Start with a board, slightly raise your hips to protect your back and knees. At the beginning of the action, use the strength of the lower abdomen and thighs to bring the knees to the abdomen, and be careful not to exceed the waist when the knees are retracted.
third place
The third group of movements is quite similar to the second group of movements, the main difference is that the torso will rotate slightly during the movement. The key point of the action is that the left knee is close to the right shoulder and the right knee is close to the left shoulder, which can strengthen the training of lateral abdominal muscles. Remember to move slowly and really use abdominal strength to drive the whole movement.
fourth
Similarly, from the action of flat support, control the whole body strength to keep the body straight, and raise the bow and arrow with one hand. Don't move too much, but please try to keep your body balanced and take turns left and right. This action can train the upper abdominal muscles.
Fifth place
Starting from the flat support, control the movement with the abdomen, and pay attention to balance, and slowly extend your arms in front of your eyes to shoulder height. You need to pay attention to the strength of the core muscles all the time, and don't stretch with the trunk when stretching your arms.