Lie on the ground with your forehead on your hands, your palms on the ground, and your feet are hip joint width apart. Abdominal contraction.

2. Sit in a chair and exercise your abdomen

This group of exercises is convenient, easy and fast, and is suitable for practicing every day or every other day. Sitting on the edge of an armchair, holding the back of the chair with your hands behind your back, it feels like the human body is going to slide down from the chair. Relax your back, step on your waist and stick it on the chair surface as much as possible.

Both feet take turns pedaling the bike. At this time, the leg muscles should be relaxed. One foot should be extended downward as low as possible, but the other foot should not touch the ground. The higher the better, practice repeatedly and insist on it 20 times a day.

Step 3 walk with your stomach closed

Learn "abdominal breathing": when inhaling, the abdomen bulges; When exhaling, the abdomen contracts. This is a necessary training for people who practice yoga or make sounds. Helps to stimulate gastrointestinal peristalsis, promote the discharge of waste in the body, smooth airflow and increase vital capacity.

Step 4 touch the ground with your toes

Lie flat. Bend your thighs at a 90-degree right angle and your calves are parallel to the ground. Hands naturally lie flat on your sides, palms down. At this time, the upper body should be tight and the back should be close to the floor. The left leg is lowered in two steps, starting from the buttocks only, and the toes rush down to the ground, but the toes can't really land.

5. Butterfly opening

Because the posture of the legs is very similar to the wings of a butterfly, they keep opening and closing in action, hence the name. This sitting posture requires the palms of your feet to touch together, and then the heel is retracted to the root of your thigh. Put your hands on your knees, then give some assistance and press your knees down.

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