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 stay on the ground, upper body forward and down, arms straight, palms to support the body, waist and hip muscles tighten, so that the upper body and the ground Head down.
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2. The hips are slowly lifted upwards. The legs are straightened. The soles of the feet are on the ground. The upper body and the arms are connected in a straight line, so that the body forms a right-angled triangle with the ground.
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3 , while inhaling the right leg while kicking up and raising the upper leg, knees and elbows are kept straight, so that the right leg and the upper body, arm connected into a straight line.
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4 , slowly exhale, buttocks sink, upper body pulled forward and restore 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.
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Step Two: Standing Abdominal Exercise
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1 , the left leg is standing straight, the body center of gravity falls on the left foot, right leg bent, with both hands on the thigh and heel, the right leg ankle resting on the left knee to fix.
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2 , and then maintain balance, hands loosen, arms straight forward, palms down, upper body abdomen, abdomen, buttocks muscles tighten, maintain posture for a few seconds.
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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.
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The third step: lying abdomen exercises
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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 backwards, and your lower body to support your body.
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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 attention should be moderate, to avoid the upper body fell backwards.
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3 , 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.
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4 , then slowly exhale, the legs closer to the center, and the right leg in the upper left leg cross the legs in the knee at the bottom, this time around the thigh muscles to tighten well.
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5 , inhale again after exhaling, 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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