1: Lift with vertical legs.

This is an important abdominal exercise, which can effectively develop lower abdominal muscles. The practice is to bend your arms and hang the sling, straighten your legs together and lift them at right angles to your upper body, look straight ahead, and then slowly put down your legs. Repeat 3-4 groups and do 15-20 times in each group.

Step 2 bend your knees and turn over

This is a good way to develop the external oblique muscle and intercostal muscle. The way to do this is to hold a sling and hang it with your arms bent, with your legs crossed and your knees bent. At the same time, the hip joint turns left, the upper body straightens forward, and slowly lowers and recovers. Then turn your hips to the right and lift your legs. Repeat 3 groups, and each group will do 10 times.

Step 3 tilt sit-ups

This exercise is a good way to develop rectus abdominis. The practice is to lie on your back, lie face down on the inclined plate, put your hands on your head, sit up at right angles to the inclined plate, pause for a moment, and then resume. Be careful not to completely touch the inclined board with your back. Repeat 2-3 groups and do 15-20 times in each group.

Step 4 hang your knees and abdomen

Bend your arms and hang the sling, bend your knees and abdomen, and lift your legs. The higher the legs, the better, so that the abdominal muscles and costal muscles can completely contract. The reduction should be slow. Repeat 3-4 groups and do 15-20 times in each group.

5: Kneeling and abdomen sitting posture

Sit on the bench with your hands on the bench and your legs hanging straight off the ground. Then bend your knees and abdomen, raise your thighs as high as possible, and restore them when you are close to your chest. Repeat 3 groups, with each group doing 10.

6. Inclined sit-ups.

The practice is the same as exercise 3, except that when sitting up, turn left once and turn right again. Slow recovery. Repeat 2-3 groups and do 15-20 times in each group.