Fitness ball roll belly:
Lay flat on the fitness ball, place your feet flat on the floor, put your hands on your head, and open your arms. Squat on the chest and take a breath. Exhale and retract your abdominal muscles. Raise your upper body about 45 degrees for 2 seconds, then slowly return to your starting position. In order to maintain balance, the two legs can be more separated. If you increase the difficulty, you can combine your feet together.
Traditional roll belly:
Lying on the floor, the lower back close to the ground. Put your hands on your head and your arms open. Keep your legs flat on the ground and bend your knees. Under the chin, close your chest and close your abdominal muscles. Exhale and lift your upper body. Keep the lower back off the ground for 2 seconds and then slowly return to the starting position.
Reverse curling:
Supine on the floor, the lower back close to the ground, hands on both sides of the body, legs raised and the upper body is 90 degrees, legs crossed, knee flexion. Tighten the abdominal muscles, then exhale slightly lift the hips, the lower back slightly away from the ground, hold for 2 seconds, then slowly return to the starting position.
Lift leg curls:
Lying on the floor, the lower back close to the ground. Put your hands on your head and your arms open. The legs were raised 90 degrees from the upper body, legs crossed, and the knees flexed slightly. Exhale, contract the abdominal muscles, raise your upper body, keep the lower back off the ground, hold for 2 seconds, and then slowly return to the starting position. Pay attention to keep the chin on the chest and receive it.
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