Simple abdominal contraction exercises
Lie flat on the ground, keep your feet straight, and then lift it and put it back, without touching the ground. Repeat 15 times. Exercise density: 3 or 4 times a day, each time 15 times. Lie on your back and practice ABS 1. Bend your knees 60 degrees, pad your pillow. Put your right hand on your left knee, lift it to the shoulder off the ground 10 times, and then change hands and do it again 10 times. Breathing exercises the lateral abdominal muscles.
1 Relax, inhale a lot of air through your nose, and then spit it out slowly through your mouth. Hold your breath after spitting out about 70%. Contraction of the lower abdomen, qi rising above the chest, and then bulging of the abdomen to reduce qi in the abdomen. 3 Lift the breath to the chest, lower it to the abdomen, and then exhale slowly through the mouth. Repeat 5 times and do two groups. Turn around and practice the oblique muscles inside and outside the abdomen.
1 Stand with your left foot, lift your right foot, twist your body with your hands, and touch your right knee with your left elbow. 2 alternating about 20 times.
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