1, Belly Stretching and Twisting

1a、 Lie on the mat, knees bent, put your feet flat on the floor and space them apart, as wide as your shoulders. Put your hands behind your head, keep the head and your neck in line, keep your back as close to the ground as you can.

1b、Raise your upper body slowly with abdominal muscle strength, turn your left shoulder to your right knee. Do the exercise 45 times in each left and right side, have a rest every 15 times.
 

2, Raise Pelvis

2a、Lie on the mat, knees bent, put your feet flat on the floor and space them apart, as wide as your shoulders. Put your hands on your abdomen.

2b、Press your back against the floor, raise your pelvis up with abdominal muscle force, meantime, keep your shoulders and back still, maintain the posture for 5 seconds, then put down. Do the exercise 45 times in each left and right side, have a rest every 15 times. Not raise up or put down too quickly, your hands should feel the force from your abdominal.

3, Balance Your Abdomen

3a、 Lie on the mat, knees bent, put your hands on each side of your body.

3b、Raise your head, shoulders and your back, meantime, pull your single knee back to your chest, tiptoe straight, press another leg against the floor and straighten. Change to another leg and repeat the action. Do 3 groups, 15 times every group.