First place: Flexion on an exercise ball
Lie on an exercise ball with your lower back touching the ball. Cross your hands in front of your chest or hold your head. Use your waist to lift your upper body off the ball, and try your best to keep the balance on the medicine ball. Lie down again and repeat sit-ups on the ball. This exercise is very effective for abdominal exercise.
Second place: "Cycling" exercise
Lie on the ground with your head in your hands. Bend your left knee close to your chest, bring your right elbow to your left knee, and lift your right shoulder. Switch sides again, bringing your left elbow closer to your right knee. This is done alternately.
Third place: "Captain's chair" movement
Stand in the middle of this kind of seat, hold the armrests with both hands, and lean against the "chair" back". Then slowly squat down until you feel like you are sitting on a chair. The key is to keep the waist strong and the position of the feet not to move, so that the thighs are stressed.
Fourth place: Vertical movement of crossed legs
Lie face up on the ground, cross your legs on the ground, and hold your head in your hands. Lift your legs up until they are perpendicular to the ground, and lift your head up as well. Pause and breathe at the top, then repeat.
Fifth place: Long arm flexion movement
Lie face up on the mat, stretch your hands toward the top of your head, and stack your palms together . Rest with your knees bent. Then push your upper body upward and your shoulders, but don't extend your neck and keep your arms straight. Put it down again and repeat.
Sixth place: Lying and leg-raising abdominal exercise
This exercise also fully utilizes the strength of the abdominal muscles, and focuses on the strength of the lower part. How to do it: Lie down, put your hands on both sides, and place your feet crosswise. Use your abdominal muscles to lift your legs, with your knees bent. Then put it down again and repeat. due to actionIt is relatively simple, so you must rely on the strength of the abdomen rather than the strength of the thighs.
Seventh place: Abdominal exercise with straight legs
Similar to the abdominal exercise of No. 7, lie on the ground and point your legs ceiling. Hold your head with your hands and point your heels toward the ceiling so that your body forms a "U" shape. Lower your arms and legs and repeat.
Eighth place: Plank exercise with arms and toes on the ground
This plank exercise, which is similar to push-ups, ranks tenth and exercises the abdomen, back, etc. The effect is also very good in key parts. How to do it: Lie face down with your front arms on the floor. Place your toes on the ground and your body in a prone position. Rely on the strength of your abdomen and arms to keep your body in a suspended state, and do not let your butt sink toward the ground. Hold this position for 20 to 60 seconds, then lower and repeat.