1. Sit-ups

Lie on your back with your feet hooked on the belt or pressed by a partner live. Use the strength of the rectus abdominis to bend down and sit up, touch the toes with both hands, pause for a moment, then use the strength of the rectus abdominis to control the upper body, slowly lean back, and then lie down and relax the whole body. Then do it again. Inhale when you sit up, exhale and then inhale immediately before lying down, and exhale after your body is completely flat. Focus on the rectus abdominis muscles on both sides of the midline of the anterior abdominal wall.

People with poor abdominal muscle strength may not be able to complete the above actions easily at first. When sitting up, you can use both hands to support them. When you can easily sit up 10 times according to the above requirements, you can cross your hands and fingers and hug the back of your head, or even hold the barbell with both hands and place it on your chest to perform the movement. It should be noted that when the upper body is falling backward, the chin should be close to the chest, the chest should be raised and the abdomen should be raised to keep the muscles tense. Wait until your body lies down completely before relaxing. You can also do the exercises while lying on an inclined board with your head down and your feet up.

2. Lying on your back and raising your legs

Lie on your back with your legs straight and together , raise the straight legs at right angles to the upper body, pause for a moment, and then use the rectus abdominis to control the legs to slowly fall. Inhale as you raise your legs, exhale as you lower your legs, and focus on your rectus abdominis.