Get down on the ground and hold your elbows on the ground, just like praying, so that your shoulders and elbows are in line. Shrink your hips and keep your back straight. When lifting your body, support your weight with your elbows and toes. Keep exercising for 30-60 seconds, or when your back starts to feel uncomfortable, put down your hips and stop exercising.

Second, the lateral support movement

Lie on your side with your legs bent and your hands flat on the ground below. Lifting your body is like building a bridge, supporting your weight with your forearms and one knee. Keep this action for a proper time, or stop when the hips start to fall and the bridge shape cannot be maintained. Take a break and repeat the action 10 times.

Third, sports support actions.

Lie on the ground, elbows on the ground, just like playing. Keep your shoulders and elbows in line, contract your hips, keep your back straight, lift your body, and support your weight with elbows and toes. Raise one hand directly to the ceiling, turn sideways, hold the action for 2 seconds, then take back the hand and repeat the action on the other side.

Fourth, lift your body and legs.

Lie on your back, straighten your hands and legs, bend your shoulders, lift your legs at the same time, keep your hands as close as possible to your legs and squeeze your abdomen. Keep moving for 3 seconds, try to keep your body in a "V" shape, and let only a small part of your back squeeze the ground. Put down your body and return to the starting position, then repeat the action.

Five, swinging leg movements

Lie on your back with your legs up and your hands at your sides. If you are a beginner, you can put your hands under your hips. Exhale and lower your legs slowly, but don't touch the ground. Legs straight. Let your abdominal muscles participate in the whole exercise process, and then lift your legs.