How to exercise abdominal muscles quickly and healthily?

1. The first one: support the buttocks laterally. On the basis of the lateral support, add a hip to move left and right to enhance the strength of our flank. Side brace, elbow and shoulder height, perpendicular to the ground, supporting the body, and putting the upper foot on the front side. Keep your hips down and don't touch the ground. Look straight ahead and straighten your shoulders. Don't rest your shoulders on your head.

2. Second: Russia turns around and lifts its feet. This can practice the endurance of rectus abdominis and the muscle strength of left and right abdominal muscles. The body is V-shaped. Lie on the ground, legs straight, knees bent, fists clenched with both hands, and repeat the left and right movements. If you have pain in your back, roll your abdomen.

3. Flat support: When exercising, the subject should lie prone, which can effectively exercise the transverse abdominal muscles, and is recognized as an effective method to train the core muscles. Lie prone, with elbows bent and supported on the ground, shoulders perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles on the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes on the ground, and even breathing.