3-4 groups, each group 15-20 times, with a rest of 20 seconds between groups.
Note: feet are one fist away, heels are two fists away from hips. Lift your upper back off the ground and keep your hands off the ground. Exercise in this initial state. Inhalation abdominal contraction drives the trunk to be lifted to the body, and drives the fingertips to touch the ankles, as shown in the figure.
The second action: riding a bike.
3-4 groups, each group 15-20 times, with a rest of 20 seconds between groups.
Pay attention to abdominal exertion, don't let the neck compensate, concentrate on feeling abdominal muscles and keep breathing rhythm.
The third action: Mei Sen rotation (Russian twist)
3-4 groups, each group 15-20 times, with a rest of 20 seconds between groups.
Pay attention to abdominal exertion, don't let the neck compensate, concentrate on feeling abdominal muscles and keep breathing rhythm.
The fourth action: vertical leg lift.
3-4 groups, each group 15-20 times, with a rest of 20 seconds between groups.
Pay attention to abdominal exertion, move slowly, concentrate abdominal muscles and keep breathing rhythm.
The fifth action: cross your ankles left and right.
3-4 groups, each group 15-20 times, with a rest of 20 seconds between groups.
Note: feet are one fist away, heels are two fists away from hips. Lift your upper back off the ground and keep your hands off the ground. Exercise in this initial state. Inhalation abdominal contraction drives the trunk to twist to one side of the body, drives the fingertips to touch the ankle on the same side, and exhales to touch the other side, as shown in the figure.
The sixth action: scissors feet in sitting position.
3-4 groups, each group 15-20 times, with a rest of 20 seconds between groups.
Pay attention to abdominal exertion, move slowly, concentrate abdominal muscles and keep breathing rhythm.
Seventh measure: gluteal bridge
3-4 groups, each group 15-20 times, with a rest of 20 seconds between groups.
Lie on your back, kneeling on the mat, with the distance between your feet slightly larger than the shoulder width. Put your hands on your sides, exhale and push your hips up, and recover slowly and controlled, without holding your breath.
The eighth action: Kneeling to support the body.
3-4 groups, each group 15-20 times, with a rest of 20 seconds between groups.
Train the movements of abdominal muscles, reach the balance point after lifting hands and feet, train the lower back muscles and balance, and pay attention to keeping breathing rhythm.
The ninth measure: flat support
Do two groups, each for 20 seconds, and rest for 20 seconds between groups.
The flat plate is supported on the cushion: the elbow joint is directly below the shoulder joint, and the back of the head, upper back, hip and heel are in a straight line. Just keep your posture. Don't bend over, and don't raise your hips too much. Always keep your abdomen tight.