Swing supine action can exercise rectus abdominis, internal and external oblique muscles, and also can exercise transverse abdominis in deep abdomen, thus improving the endurance and coordination of abdominal muscles? Force.

1. Action essentials: lie flat on the mat, straighten your legs, bend your elbows with your arms, put your hands and half-lying fists on your ears respectively, and take a deep breath to make your abdomen roll up to the highest point. Then try to touch the knee of the other leg with one elbow, while the other leg of both legs is off the ground, straight, and the abdomen is always in a tight state, swinging the body.

2. Exercise frequency: You can adjust the number of exercises and groups according to the level of abdominal muscles, and do it at least 20 times each time. Turn left and right once as an action, and gradually increase the number of times to a certain extent, reaching 40-60 times in each group, with the best effect. Do 3-4 groups for each exercise.

3. Precautions: At first, due to the poor strength of abdominal muscles, the movement was slow and the breathing frequency was relatively easy to master. With the strengthening of abdominal muscles, the frequency of exercise is accelerated and breathing is also accelerated. Always keep breathing in line with your movements.