1, prone and inclined knees: prone and inclined knees are definitely prone. Arms straight, placed under the shoulders, parallel to each other, palms supporting the ground. Legs straight, toes on the ground. Lift your right leg, lift your knee toward your left arm, then retract your right leg, lift your left leg, and lift your knee toward your right arm, while your body rotates with the knee lift.

2, supine diagonal belly roll: supine diagonal belly roll in supine position, supine above the ground, hips and back close to the ground. Bend one leg, land with the sole of your foot, bend the other leg, and put your ankle on the thigh that supports the leg. Put your hands under your head and cross each other. Then raise your head and turn your left elbow to the position of your right leg and knee. Keep your back and hips on the ground, don't shake, change sides.

3. Abdominal lateral lying: Abdominal lateral lying adopts the posture of lateral lying. Lie on your side on a flat surface, with your arms bent at the bottom, your big arms supporting the ground and your palms supporting your head. The upper arm is straight and can be attached to the body or not. Put your legs together and lift your head hard, close to your knees. At the same time, lift your legs up hard and close to your head. To reach the top, you should pause, then return to the starting position and exchange sides.