7, Supine leg lift
Lie on your back with your upper body immobile, your hands under your hips, tighten your abdomen and raise your legs to be perpendicular to the ground, keep your legs as straight as possible for 0.5 seconds, then slowly lower your legs to a position 10cm above the ground, Lift again and repeat.
8, Downhill weight-bearing belly
Face up, lie on a 30-45 degree lower sloping board, place dumbbells on your chest with both hands, and fix your calves under the cushions to ensure safety. Slowly roll up the torso until the torso and thighs are approximately 90 degrees. Hold this position for a few seconds at the peak, then slowly return to the original position and repeat.
9, Hanging leg lift
Holding the horizontal bar with both hands, standing upright and sagging naturally. Abdominal muscles force up the legs perpendicular to the body, stay for 3 seconds, and slowly lower.
If you do knee flexion during this action, it is called dangling knee flexion and leg lift. Changing the direction of the flexion leg lift (left or right) during the action can fully stimulate the abdominal muscles.
10, Standing and holding the ball to reverse
Stand with your feet as wide as your shoulders, hold the ball with both hands, turn from one side of your body to the other, and tighten your arms. Take care to keep your hips still, tighten your abdomen, and only twist your waist.
11, Side tablet
First lie on the side of the mat, bend your arms to about 90 degrees to support your body, and keep your head, back, hips, and feet in a straight line. Then lift the body up until the entire body is in line. Keep the movement for about 10-30 seconds, and repeat while changing sides.
12, Single elbow plate
First, start with the double elbow plate, lift the right arm straight as far as possible, hold for 15 seconds, change the left arm.
13, Lie upon your back
Let’s lie horizontally on the bed or on the ground, the back is close to the bed surface, arms straighten palms down (or hold a fixed object) to fix the upper body, the abdominal muscles force the legs up and down at the same time, repeated many times.
Using the power of the lower abdomen to pull up the buttocks, instead of relying on its own impulse. The slight curvature of the knee joint is beneficial to the accuracy of the movement. Move slowly to prevent your body from shaking.
14, Instrument high chair
Using a parallel bar machine, firmly tighten your forearms and keep your upper body straight. Firmly contract the lower abdomen and thigh muscles as close to your chest as possible. Squeeze the abdomen, hold for 1 second, and slowly return to the starting position. Repeat.
15, Cross-ups
Lying flat on the mat, hands stroked behind his head. Tighten the abdomen, use the power of the abdomen to drive the right leg so that the thigh is perpendicular to the ground while twisting the upper body, the left elbow tries to touch the knee of the right leg for one second, and feel the abdominal muscle contraction. Alternate on both sides.
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