The first step: lean over and abdomen exercises
1, legs close together, knees and knees, thigh and calf into a right angle of 90 degrees, toes to support the ground, the upper body forward and down, arms straight, palms supporting the body, waist and hip muscles tighten, so that the upper body and the ground Head down.
2. The hips are slowly lifted upwards. The legs are straightened. The soles of the feet are placed on the ground. The upper body and the arms form a straight line, forming a right-angled triangle between the body and the ground.
3. While inhaling, kick the right leg up and back and raise it up. Keep your knees and elbows straight and keep your right leg in line with your upper body and arm.
4, slowly exhale, buttocks sink, upper body pulled forward and restore the balance with the ground posture, left leg stretch, shoulders bent again, right leg bent forward, Shoulong in the chest. Then exhale again. Raise your right leg, butt up your hips, and do 5 left and right.
Step Two: Standing Abdominal Exercise
1. Stand with your left leg straight, focus on your left foot, bend your right leg, support your thigh and heel with both hands, and rest your right ankle on your left knee.
2, and then maintain balance, hands loosen, arms straight forward, palms down, upper body chest and abdomen, buttocks muscles tighten, keep the posture for a few seconds.
3, while breathing, while bending forward left knee, buttocks sinking, so that the thigh and calf into 90 degrees, do squat posture, the upper body slightly forward, arms still flat before. Slowly inhale, restore standing, back and forth 15 times.
The third step: lying abdomen exercises
1. Lie down with your legs together, your knees slightly bent, your thighs and calves at an angle greater than 90 degrees, your heel on the ground, your upper body straight and back, your elbows bent backwards, and support your body with your lower arms.
2, keep the upper body posture, knees straight, lift the leg up off the ground, so that the legs straight, while the waist and force, but the attention should be moderate, to avoid the upper body fell backwards.
3, to maintain the upper body back support, legs straighten up and lift the position, while inhaling while the legs open, the angle as far as possible.
4, then slowly exhale, the legs closer to the center, and the right leg in the upper left leg in the knees at the cross legs, then around the inner thigh muscles to tighten well.
5. Inhale again slowly after exhalation, legs open, then exhale in the air cross legs, left and right leg position exchange, back and forth to do 15 times.
1, legs close together, knees and knees, thigh and calf into a right angle of 90 degrees, toes to support the ground, the upper body forward and down, arms straight, palms supporting the body, waist and hip muscles tighten, so that the upper body and the ground Head down.
2. The hips are slowly lifted upwards. The legs are straightened. The soles of the feet are placed on the ground. The upper body and the arms form a straight line, forming a right-angled triangle between the body and the ground.
3. While inhaling, kick the right leg up and back and raise it up. Keep your knees and elbows straight and keep your right leg in line with your upper body and arm.
4, slowly exhale, buttocks sink, upper body pulled forward and restore the balance with the ground posture, left leg stretch, shoulders bent again, right leg bent forward, Shoulong in the chest. Then exhale again. Raise your right leg, butt up your hips, and do 5 left and right.
Step Two: Standing Abdominal Exercise
1. Stand with your left leg straight, focus on your left foot, bend your right leg, support your thigh and heel with both hands, and rest your right ankle on your left knee.
2, and then maintain balance, hands loosen, arms straight forward, palms down, upper body chest and abdomen, buttocks muscles tighten, keep the posture for a few seconds.
3, while breathing, while bending forward left knee, buttocks sinking, so that the thigh and calf into 90 degrees, do squat posture, the upper body slightly forward, arms still flat before. Slowly inhale, restore standing, back and forth 15 times.
The third step: lying abdomen exercises
1. Lie down with your legs together, your knees slightly bent, your thighs and calves at an angle greater than 90 degrees, your heel on the ground, your upper body straight and back, your elbows bent backwards, and support your body with your lower arms.
2, keep the upper body posture, knees straight, lift the leg up off the ground, so that the legs straight, while the waist and force, but the attention should be moderate, to avoid the upper body fell backwards.
3, to maintain the upper body back support, legs straighten up and lift the position, while inhaling while the legs open, the angle as far as possible.
4, then slowly exhale, the legs closer to the center, and the right leg in the upper left leg in the knees at the cross legs, then around the inner thigh muscles to tighten well.
5. Inhale again slowly after exhalation, legs open, then exhale in the air cross legs, left and right leg position exchange, back and forth to do 15 times.
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