Lie on your back, hands behind your head, knees together, feet on the ground.

The upper body sticks to the ground, and the abdomen rolls up the upper body forcibly (pay attention to the lower back always sticking to the ground), and recovers in the opposite direction after reaching the peak of action.

Action 2: supine straight leg roll belly 12-20 cross

Lie on your back, lift your legs together and perpendicular to the ground, put your upper body on the ground, and lift your hands perpendicular to the ground.

Roll up your abdomen. During the movement, your hands should touch your feet as much as possible, and your lower back should not leave the ground.

Resume the action vertex after a pause.

Action 3: Alternately lift your legs 20-30 times while sitting.

Sitting posture, leaning back, hands on both sides of hips, core tightening.

Keep your feet off the ground, swing your legs up and down alternately at an angle of about 30 degrees with the ground, and don't touch the ground during the downward swing.

Pay attention to keep your body stable and don't shake during the action.

Action 4: Sit with knees bent and abdomen closed 10- 18 times.

Sitting posture, hands on both sides of hips, up and back.

Legs together, feet off the ground, the abdomen forcibly bends the knees and abdomen forward, while the upper body moves forward to squeeze the abdomen.

Resume after vertex stops.

Action 5: supine leg lift 12-20 times.

Lie on your back, with your back close to the ground, your arms behind your head or at your sides, and your legs together and straight.

Lift your legs up with abdominal strength until they are perpendicular to the ground, then put them down for reset after a short pause, and be careful not to touch the ground after reset.

Always keep the whole abdominal muscles tense and try to keep the upper body fixed.

Action 6: 90-degree belly roll 12-20 cross

Lie on your back, put your upper body on the ground, put your hands behind your head, put your legs together and bend your knees until your thighs are perpendicular to the ground and your calves are perpendicular to your thighs.

Abdominal strength rolls up the upper body until the action peak stops and then returns in the opposite direction.

Pay attention to keep your back off the ground when you roll it up.

Action 7: Lie on your back 20-30 times.

Lie on your back, put your hands behind your head, roll your shoulders and upper back off the ground with the strength of your abdominal muscles, rotate your upper body at the same time, send your elbows forward, and touch your opposite knees alternately.

Keep your lower back close to the ground, and keep your elbows open and fixed outward.

Lift your knees hard so that they are close to your elbows; Straighten the other leg while putting it down, and don't touch the ground with your heel.

Action 8: Lie on your back and touch your feet alternately left and right 12-20 times.

Lie on your back, keep your lower back close to the ground, lift your upper back, put your hands on both sides of your hips, and kneel on the ground.

Tighten the core, turn the body to the inside of the body, and touch the same foot with the same hand.

The rest time between movements should not exceed 30 seconds. Do 2-3 groups at a time, with a total time of about 15 minutes, 3-4 times a week. If there is still the purpose of reducing fat, it will be better to cooperate with aerobic exercise for about 30 minutes after abdominal training.