Hold your hands back, don't move your hands, and press your knees to your chest as much as possible to achieve the effect of abdomen. 20 times in each group, including ***4 groups, rest between groups 10 second.
2. Keep your hands flat, keep your feet together, keep your body balanced, keep your abdomen tight when doing it, bend your legs and roll your abdomen 20 times, do 4 groups, and rest between groups 10 second.
3. Sit-ups on the bench
The foot is fixed on the instrument, mainly using the abdomen and waist to exert force. The abdomen was always tight during the operation, 25 times in each group, with rest between groups 15 seconds and rest between groups 15 seconds.
Step 4 lift your legs and tuck in your abdomen
Lie on your back on the floor (or sports blanket), keep your lower back close to the ground, put your hands on your head, open your arms, raise your legs at 90 degrees to your body, bend your knees slightly, inhale and abdomen, raise your upper body for two seconds, and then slowly put it down. 20 times in each group, ***4 groups, rest between groups 15 seconds.
5, pedaling in the air
Lie on your back on the floor, keep your lower back close to the ground, put your hands on your head and push straight with open arms. Inhale, lift your upper body, touch your left knee with your right elbow for two seconds, then restore, touch your right knee with your left elbow for two seconds, and then restore. Two movements are counted once, each group 15 times, * * * four groups, rest between groups 15 seconds.