Most have the effect of five thin waists minus abdominal gymnastics
First motion: vertical extend the legs. Supine on the floor, legs straight up, knees cross; contraction of the abdomen, scapula put lift-off the floor, feeling as if your chest to move the same foot; legs remain in a fixed posture, imagine the abdominal pressure to the spine feeling; repeat 12-16 times.
Two actions: step cycling. Back lying on the floor, hold hands at the first post; knees close to his chest, put the two scapula lift-off the floor; straight left leg, and to about 45 degree angle, at the same time put upper right, his left elbow so that the department of near the right knee; restore to its original position immediately after the exchange right leg, so that the Department of right elbow around the left knee, left and right rotation, the same action as the cyclists, repeat 12-16 times.
Three action: Extend arm cross training, free climber Lying on cushions, natural arm straight to the back of the head, hands together, arms close to the ear; contraction of the abdomen, to put upward scapular; repeat 12-16 times.
Four action: cross training, free climber hip back lying on the floor, hands flat on the floor, or cross-hold at back; legs knees close to their chests to make them into a 90-degree; contraction of the abdomen, buttocks closed off so that the two legs upward movement; the range of motion is very small, only hip but do not shake the legs, repeat 12-16 times.
Friday action: U-shaped Legs stretched out supine on the ground, legs stretched vertical ceiling; hands gently around the head, contraction of the abdomen, put on the direction of the scapula to the ceiling mentioned; At the same time, stretch the foot up to heel so that the body form a U-shaped; Repeat 12-16 times.
