Flat support, elbow flexion, arms at right angles, body in a straight line from head to toe, abdominal force, keep breathing naturally, don't hold your breath, keep this action for 30 seconds and do two groups. It should be noted that the shoulders, hips and abdomen of the whole set of movements should have a sense of tension, and the abdomen is the strongest (there is also an enhanced version of this movement, that is, the body moves forward and is supported by a dynamic board, so you can try to feel the dynamics after practicing for a long time).

The flat support alternately lifts the legs and elbows to support the ground, the body is in a straight line, and the abdominal strength and legs alternately rise to the highest point you can bear. Count left and right, do 20 groups at a time. Pay attention to straighten your legs and lift your legs to inhale. Abdomen 390 degrees on the mat, hands behind the head, knees and legs bent 90 degrees, knees and abdomen, shoulders and abdomen bent, staying at the highest point for 2 seconds, 20 groups. Exhale when the abdomen is closed, and inhale when you fall.

Bridge type, head and shoulders lying on the ground completely, feet pushing up at 90 degrees with abdomen, 20 people are divided into two groups. Do not move, stay at the highest point for more than 2 seconds. In aerial bicycle, one leg is lifted from the ground, keeping an angle of about 30 degrees, and the other leg is bent in the direction of the body, and the two legs alternate, so as to make two groups, with 20 in each group. Be careful not to let your feet touch the ground, so your abdomen will feel tight.

Relax and stretch. Stretch the abdomen to form two groups. Each group holds for 30 seconds. Lying horizontally on the yoga mat, the calf of the belly is completely attached to the ground. Lift your upper body with your hands and support your body with your abdomen. Be careful not to bend your shoulders. You can bend your elbows and keep breathing evenly. Then stretch your knees and divide them into two groups. Each group lasts 30 seconds. Sit on your hind legs, stretch your hands forward, relax and keep breathing naturally.