Action 1: Lie flat on the yoga carpet with your legs straight down and your arms flat on your sides. During exercise, your legs are lifted upward, keeping your legs perpendicular to the ground, your knees slightly bent, and your body lifted above your chest, which makes your abdominal muscles feel intense. Touch your toes with straight arms and hands, keep moving for a few seconds, and then let your body return to the initial stage.
Action 2: The body is lying on the yoga carpet, the right leg is bent on the carpet, the left leg is bent on the right knee, so that the left ankle is on the right knee, the elbow of the right arm is bent on the ear side, and the left arm is lifted sideways. During the exercise, the body rolls up, so that the elbow of the right arm collides with the left knee, and the peak contraction is 1 s, and the abdominal muscles are contracted, and then the body returns to the original point, and the left and right legs are alternately trained.
Action 3: Sit on the blanket, keep your legs straight together, and naturally put your arms at your sides. During exercise, your legs will be lifted upward, your knees will be bent, your calves will be kept parallel to the ground, your arms will be extended forward, your abdominal muscles will be contracted, and your upper body will be slightly tilted back, and you will keep the action for about 50 seconds, then you will take back your body and repeat the action.
Action 4: Sit on the yoga carpet with your ankles crossed and straight in front of you. Your arms are naturally placed at your sides and your upper body remains upright. When exercising, your legs bend your knees, your body leans back slightly, your arms swing at your sides, and your lower body remains stable. Then you go back to the starting point and repeat the action.
Action 5: Lie flat on the yoga carpet with your knees bent, your feet on the ground, and your arms naturally on your side. During exercise, the upper part of the chest is lifted upward, so that the arm touches the knee along the thigh, the lower body remains stable, and the abdominal muscles contract, and then the body returns to its original posture.
Action 6: Lie on your back on the blanket with your legs bent and your feet touching the ground at the same time. During exercise, you will contract the muscles in your abdomen, so that your arms will be straight forward and your knees will be bent upward. The whole movement is like rowing, and only your hips are used as the support point on the yoga carpet.
The above six movements, we can cooperate with running and cycling, which will be better for abdominal exercise.