Action 2: The preparation posture is the same as Action 1. The legs make a 90-degree angle with the upper body. Then lift the upper body with the strength of the abdomen, touch the ankle as much as possible, stay for 1-3 seconds, and the upper body falls. Repeat this action for 2 groups, each group 10 ~ 15 times.
Action 3: This is a static holding action, but it is quite difficult. Land on all fours, face the ground, support your body with elbows and toes, and keep your body straight. Hold this position for 20 seconds or as long as possible.
Lower abdominal movements 1: Unusual sit-ups. physical education class's sit-ups usually touch his knees. But this kind of exercise is not effective. In the next action, we just focus on the abdomen, lift the upper body with the strength of the abdomen, make an angle of 30~60 degrees with the ground, stop at this angle for 5 seconds, and then fall. Repeat this action for 3 groups, each group 15 times.
Action 2: This action is a bit difficult. Lie flat on the floor, lift your thighs about 60 degrees, and keep your calves parallel to the ground. Hands crossed behind your head, head off the ground. Keep this position and stretch your legs slowly. Repeat this action for 2 groups, each group 15~20 times, and keep exercising.