First, 45-degree sit-ups. Supine position, lower limbs together, flexion 90. Cross your hands on the headrest. When inhaling, push your abdomen, lift your shoulders off the ground, and make an angle of 45 with your body. Then slowly put it down and return to its original position. 15-20 group, 3-4 groups at a time.
Second, high leg lift training. Standing posture, one side of lower limbs is raised, knee joint is attached to chest as far as possible, and body is balanced. Alternate lower limbs. One group 100, 3-4 groups at a time.
Abdominal exercises can strengthen rectus abdominis more effectively.
1, boarding in the air
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.
2, fitness ball belly roll
Lie flat on the fitness ball, put your feet flat on the ground, put your hands on your head and open your arms. Reduce the chin to the chest, exhale, contract the abdominal muscles, raise the upper body about 45 degrees, hold it for 2 seconds, and then slowly return to the starting position. In order to keep balance, your feet can be separated more. If it is difficult, you can do it with your feet together.
Step 3 lift your legs and tuck in your abdomen
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Raise your legs at 90 degrees to your upper body, cross your legs, and bend your knees slightly. Exhale, contract the abdominal muscles, lift the upper body, keep the lower back off the ground for 2 seconds, and then slowly return to the starting position. Keep your chin down to your chest.