Key points: Grasp the railing with both hands, make your feet off the ground with the strength of your arms, put your legs together, contract your abdominal muscles, lift your legs forward with the strength of your abdomen, and don't swing back and forth. Do 3-4 groups, each group do 10 times, rest 10 seconds.

Action 2: Climber

Point: This action is a variation of the climber. Climbers lie prone, hold fitness equipment with both hands, stand on tiptoe, run and climb the mountain with both legs in turn, and keep their backs straight with abdomen closed. Each group does 3-4 groups for 30 seconds and takes a rest 10 second.

Action 3: Knee twist

Key points: mainly exercise the extraabdominal oblique muscle, supine posture, hold the two sections of the instrument with both hands, point the toes to the ground and keep the body straight. Lift the right knee to the left side of the body, then restore, then lift the left knee to the right side of the body, and then restore. Do 3-4 groups, each leg 10 times. Rest 10 second.

Action 4: bend your legs and stretch your knees.

Key points: Hold the fitness equipment with both hands, first bend your legs with the strength of your abdomen so that your thighs are close to your abdomen, and then straighten your legs forward. The main exercise is the muscles of your lower abdomen. Do 3-4 groups, each group 10 times, rest 10 seconds.

Action 5: Wiper

Key points: Suspend your body, hold the instrument with both hands, contract your abdominal muscles, lift your legs with the strength of your abdomen, and then turn your body left and right like a car wiper. Do 3-4 groups, do 10 times on each side, and rest 10 seconds. This action requires not only strong abdominal strength, but also strong arm strength. If you feel that your arm strength is insufficient, you can lie on the ground and slowly push into the air to do this action.