Exercise site: rectus abdominis
Action essentials:
1. The back waist is close to the ground, and the head and shoulders are slightly suspended from the ground. Put your hands on your ears and open your arms.
2. Legs together, thighs at right angles to the ground, knees bent, calves parallel to the ground.
3. Lift the upper body with the strength of the abdomen, contract the abdominal muscles and exhale. Hold for 2 seconds and then return to the original position.
Action 2: Lie on your back and touch your knees diagonally.
Exercise site: internal and external oblique muscles of abdomen.
Action essentials:
1. Lie on your back, with your back on the ground and your arms bent 90 degrees.
2. Lift your left shoulder and right leg, exhale, and touch your left elbow with your right knee while keeping your arm bent.
3. After keeping the elbow touching the knee for 2 seconds, return to the original position and change the other shoulder and the opposite leg to complete the alternating action.
Action 3: Roll your belly and touch your heels alternately.
Exercise site: abdomen
Action essentials:
1. Lie flat, arms at your sides, knees bent, head and shoulders off the ground.
2. Belly in, lean your upper body to the right, exhale, and reach out to touch your right heel.
3. Return to the original position after touching the heel and repeat the action on the left side.
Action 4: Plate Support
Exercise site: transverse abdominal muscles and oblique abdominal muscles.
Action essentials:
1. Lie on your stomach with your feet on the ground, elbows and shoulders at right angles to your body, and support your weight with your toes and forearms. Trunk, head, shoulders and legs are always in line.
2. Tighten the abdomen and keep breathing evenly.
Action 5: Lie on your back and lift your legs.
Exercise site: rectus abdominis
Action essentials:
1. Lie flat on the ground, arms flat on both sides of the trunk, palms close to the ground, legs straight and close together.
2. Raise your legs at 90 degrees to the ground, keep your upper body still and return to your original position. Don't let your legs touch the ground.
Master these five movements, keep exercising, and it is no longer your dream to build abdominal muscles.