- Cycling
Lie on your back on the ground and train your abdominal muscles with your feet imitating a bicycle. Do two groups of 24 times each time, 12 times for each left and right foot, and you can rest for 30 seconds between the two groups.
- Lie on your back and raise your legs
The exercise of lying on the back and raising the legs can exercise the lower abdomen and lower waist. For those who have just started exercising, this movement may be difficult, so beginners can bend their legs to perform this movement. Touch the ground, do three sets of 10-12 reps each time, with a 30-second rest between each set
- Supine Crunches
Put your hands behind your neck, then lift your lower body and bend it upwards as much as possible. You can’t smash your neck with your hands. This action can exercise the muscles of the lower abdomen. It is a very classic exercise for abdominal muscles.
- Logging
First of all, you need to choose a weight-bearing equipment. The selected equipment needs to be able to ensure the best completion of the action. It can be a dumbbell, etc. The exercise needs to ensure that the movement is fast up and down. -12 repetitions, one for each left and right, with a 30-second rest between each set.
- Lunge squats
This is a very common movement in sports. It exercises not only the muscles of the buttocks, the legs, but also the muscles of the abdomen. For beginners, it can be practiced without any weight. 8-12 times, 8-12 times on each side. Rest for 30 seconds between sets.
- Torso Rotation Pose
This action requires the help of a weight-bearing equipment. The first is medicine ball, followed by dumbbells. For beginners, you can reduce the difficulty so that your feet are on the ground. After the middle and upper steps, you can lift your feet off the ground to increase the difficulty. To ensure that the back is always in a straight state, you need to do three sets of 12 reps each, with a 30-second rest between each set.
