1, roll your abdomen, this action can exercise our transverse abdominis and rectus abdominis, and help you tighten the waist and abdomen lines.

This action is different from sit-ups, which are easy to hurt the lumbar spine. In belly roll training, the waist is close to the ground and the upper body is slowly rolled up. When the body makes an angle of 30 degrees with the ground, you can slowly return to the original position. Repeat the action 15 times and do 4 groups.

2, supine leg lifts, this action is mainly to strengthen our lower abdominal muscles, reduce the fat on the lower side of the abdomen, and strengthen the abdominal muscle lines.

This action mainly depends on the swing of the legs to drive the development of the lower abdominal muscles. When we train, we need to tighten the waist and abdominal muscles, lift our legs slowly and feel the pressure of the lower abdominal muscles. Repeat the action 15 times and do 4 groups.

3, Russian twist, this action can stimulate our oblique abdominal muscles, that is, the muscle groups on both sides of the waist and abdomen, so that the whole abdominal muscle line is more clear.

This action is sitting posture, rotating around the trunk of the body. Remember to straighten your back, stand on your knees and feet, then rotate and feel the force on the abdominal oblique muscle.

Abdominal muscles are explained as follows:

Abdominal muscles are an important part of human connective tissue, including rectus abdominis, oblique abdominis, oblique abdominis and transverse abdominis. When they contract, they can bend and rotate the trunk to prevent the pelvis from leaning forward. Abdominal muscles also play an important role in the activity and stability of lumbar spine, and can also control the activity of pelvis and spine. Abdominal muscle weakness may lead to pelvic forward tilt and increase the physiological curvature of lumbar spine, increasing the chance of low back pain.