The correct method of belly rolling is as follows:

1, find a blanket and lie flat, put your hands behind your head and put your hands together.

2. Use the strength of the abdomen to get up, and the back is at a 45-degree angle with the ground. Keep this action for 5 seconds, then lie down and repeat this action until you feel the abdomen is hot.

3. Then get up, make a 45-degree angle between your back and the ground, lift your legs, put your hands flat, keep this action for 5~ 10 seconds, repeat this action and stick to it.

Tightening is a kind of abdominal exercise, which is simple to operate. It can also be carried out when the waist and abdomen are not strong enough and there is no exercise at ordinary times. There are also many kinds of sit-ups, including assisted sit-ups, 90 sit-ups, reverse sit-ups and Sicilian sit-ups.

Auxiliary abdominal roll:

Lie on your back on the yoga mat, relax your head and grasp the two corners of the yoga mat with both hands.

When rolling your belly, pull up the yoga mat with your hands. Yoga mats can be replaced by towels.

Keep the back waist close to the ground during the whole movement.

90 belly roll:

Lie on the mat, bend your knees and lift your legs, with your thighs at 90 degrees to the ground. When you get up, put your hands on both sides of your head, press your back against the ground and squeeze your abdominal muscles. Stop at the highest point and then recover.

Reverse abdominal roll:

Put your hands on your hips and hook your toes. Imagine your hips and legs moving as a whole.

The waist should always stick to the ground, and there should be no tension.

Lift your hips off the ground with the strength of your lower abdomen when lifting your legs, and don't touch the ground when you fall.