First, sit-ups.
It says sit-ups here, not sit-ups. We don't advocate sit-ups, because sit-ups are harmful to our cervical spine, so we practice abdominal muscles and only do sit-ups. Lie flat and bend your legs. Shoulder width. Put your hands on your chest and hold your shoulders tight. When you get up, put your back up with your abdomen, but don't sit up completely! Three groups at a time, each group 15~20.
Second, the turning point in Russia.
Sit on the ground with your legs straight and bent, about 20 cm from the ground. Put your hands slightly bent on your chest. Turn your body to the left, and then turn to the right as a group. Keep your crotch straight. 20 in each group, three groups a day.
Third, up and down the legs.
Lie flat completely with your hands on your abdomen. Straighten your legs and lift them to 90 degrees off the ground. Then lower your legs 45 degrees off the ground and raise them 90 degrees. This is a bit difficult, so you can only do 20 at first, and then you can increase it to 30 to 50 with the increase of abdominal strength. It should be noted that this action must not use the back to exert force, but use the abdomen, otherwise it will cause pressure on the back. Another thing to note is that some people like to lift their legs hard, rather than lifting their legs with their own abdominal strength. That's why I asked everyone to put their hands on their bellies and feel the strength of their bellies. Finding the right force point can be effective.
These three movements are very effective for increasing abdominal muscles. As long as you keep exercising for less than a month every day, you can ensure that your abdominal muscles are very effective.