Lie on the ground with your head in your hands. The left knee is bent and close to the chest, and the right elbow leans against the left knee, at which time the right shoulder is also lifted. Change the other side, that is, make the left elbow close to the right knee. This is done alternately.

Second place: "The captain's seat sports.

Standing in the middle of this chair, holding the armrest with both hands and leaning back against the back of the chair. Then slowly squat down until you finally feel like sitting in a chair. The key point is to keep the waist strong and the position of the feet still, so that the thighs are stressed.

Third place: flexion on the fitness ball

Lying on the fitness ball, the lower back touches the ball. Cross your hands on your chest or hold your head. The waist forcibly lifts the upper body away from the sphere, and tries to keep the balance of the fitness ball. Lie down again and do sit-ups on the sphere repeatedly. This exercise is very effective for abdominal exercise.

Fourth place: vertical movement of staggered legs

Lie face up on the ground, cross your legs on the ground and put your head in your hands. Lift your legs up until they are perpendicular to the ground, and then lift your head up. Stop at the highest point and breathe once, then repeat.

Fifth place: supine board Movement.

Hold supine board's handle with both hands, straighten your body forward as far as possible, and then forcefully retract your body with your abdominal muscles. In this stretching and shrinking movement, the abdomen is well stretched.

Sixth place: the flexion movement of the long arm

Lying face up on the mat, hands straight to the top of your head, palms folded together. Put your knees bent. Then push your upper body upward and your shoulders, but don't stretch your neck and keep your arms straight. Put it down again and repeat it.

Seventh place: Abdominal movement with lying down and lifting legs.

This exercise also makes full use of the strength of abdominal muscles, and focuses on the strength below. Practice: Lie on your back with your hands at your sides and your feet crossed. The abdominal muscles are hard and the legs are lifted, and the knees are bent. Then put it down. Repeat. Because the action is relatively simple, we must rely on the strength of the abdomen rather than the strength of the thigh.

Eighth place: abdomen movement with legs straight.

Similar to the seventh place, lying on the ground with your legs pointing to the ceiling. Holding his head in his hand, he forced his heel to point to the ceiling, making body form a "U" shape. Lower your hands and feet and repeat.

Ninth place: Flat exercise with arms and toes touching the ground

This flat exercise similar to push-ups ranks tenth, and the effect of exercising key parts such as abdomen and back is also very good. Practice: lie face down with your front arms on the ground. On tiptoe, the body is prone. Rely on the strength of the abdomen and arms to make the body in a suspended state, and you can't let your ass sink to the ground. Hold this position for 20 to 60 seconds, then put it down and repeat.

Tenth place: abdominal wheel exercise

Abdominal wheels can often be seen in the gym, and the key parts of exercise are the neck and arms. Practice: sit on the abdominal wheel and grasp the handrail position with your hands. The abdominal muscles contract and lean forward, and repeat 12 to 16 times. Try using abdominal muscles instead of arm muscles.