Reverse abdominal roll
Each group has 15× 4 groups.
Preparatory action: the abdomen is tightened and the waist and back are close to the bed surface.
Lifting the pulp out of bed and bending your knees to relax your legs is also an entry-level thin abdomen movement.
Lift your legs.
Each side 15 x4 group
The legs are always at 90 degrees. When one leg is put down, the other leg will be raised, especially when the calf is put down, the knee must be bent, otherwise the pressure on the lower back will be too great.
Lift your legs and turn around.
20 x5 groups per group
The abdomen exerts force, the legs are raised together, the knees are slightly bent, and the legs are drawn in a small circle. The circle is too big, which is easy to put too much pressure on the lower back.
Scissors legs
20 x5 groups per group
The left and right legs are scissors, the knees can be slightly bent, and the abdomen exerts force to control the leg movements.
V shape setting
65438+ 0 minutes per group x3 group
Tighten your abdomen, don't stoop, lift your calves parallel to the bed surface, and stretch your hands forward parallel to the bed surface. This group of movements is static, using abdominal strength to keep the body still.
Pedal simple version
The left and right legs take turns pedaling, each group 1 min.
The left and right legs are bent forward and backward like pedaling a bicycle, the upper body remains stable, and the hands are behind the body.
Platform entry
65438+ 0 minutes per group X4 groups
Straighten your back
Support your hands directly under your shoulders and tighten your hips and abdomen. If your body is not stable enough, your feet can be shoulder-width apart and your back must be straight. Don't bend over or tilt your hips.
Abdominal stretching
Hold 1 min.
Straighten your legs back and hold up your upper body with your hands. If your lower back feels too squeezed, you can bend your elbow more. Don't lift your upper body too high.