1, completely relax and lie on the floor, with arms straight forward and legs extended backward;

2. Inhale, tighten your abdomen, lift your arms and legs at the same time, and leave the ground to stretch your abdominal muscles. Contraction of your vertical muscles, a short pause, and then slowly exhale to relax, return to the original position, and continue the next movement.

Precautions:

1, you can take heavy objects and sandbags on your feet to increase the training intensity;

2, this action can not be done by explosive force, but slowly let the abdominal muscles lift the arms and legs;

3, in addition to pay attention to the head do not lean back hard, but to lift with the upper body.

Advantages of prone at both ends:

1, exercise abdominal muscles

The rectus abdominis, oblique abdominis and oblique abdominis can be well exercised from both ends of the stomach, especially from both ends of the supine stomach, which can be said to be double abdominal rolls, which can well stimulate the abdominal muscles and exercise the muscles in different parts of the abdomen, thus achieving the effect of exercising the abdominal muscles.

Step 2 Exercise erector spinae

Starting from the two ends of the stomach, this exercise has a quite obvious effect on exercising erector spinae, especially when you finish this exercise, you can obviously feel a sense of stretching, and you should also know that erector spinae is the main muscle responsible for stretching the trunk, so if you can exercise erector spinae by doing this exercise, you can effectively prevent spinal diseases.