1.Supine position abdominal muscle contraction
firmly tying the ends of the elastic band to a fixed object near the floor.
Lie supine with both knees bent.
extend the arms forward and hold the elastic band with both hands close to the middle of the tight grip.
Keeping the elbows straight forward and the torso flexed upward, lifting the scapulae bilaterally off the floor.
Hold and return slowly.
Tips: Keep your elbows straight and make sure your scapulae are lifted off the ground.
2.Lower abdominal exercises
Lie on your back with bilateral hip and knee flexion.
Stretch the elastic band above the knee and cross it below the knee.
Hold the ends of the elastic band with both hands and place the arms at the side of the body with the elbows extended.
Lift the knees up so that the hips leave the bed and return slowly.
3.Oblique angle pull down
Fix the elastic band firmly above the head.
Hold the elastic band firmly with both hands above the shoulders near the fixation and rotate the trunk slightly towards the elastic band.
Stretch the elastic band with both hands to the opposite hip, and rotate the torso and return slowly.
Note: Trainers should pay attention to eye protection or wear goggles to prevent the elastic band from slipping off or breaking.
4.Angled lift
Securely fix the elastic band close to the ground above.
Start with the hips and knees slightly flexed.
Hold the elastic band firmly with both hands and rotate the torso towards the elastic band fixation.
Raise the elastic band with both hands above the opposite shoulder, rotate the torso to the opposite side away from the elastic band and return slowly.
5.Long seated torso extension
Sit on the floor with legs straight.
Place the middle of the elastic band over the feet and hold the ends of the elastic band with both hands at the chest.
Keep the trunk straight, stretch the hip joints to make the trunk back to stretch the elastic band, slowly return.
6.Standing torso side flexion hand over the head
Standing position, feet apart to shoulder width, hip and knee slightly flexed to keep the back straight.
Feet firmly on the middle of the elastic band, hands grasp the ends of the elastic band.
extension of the arm on one side over the head with the elbow straightened.
Torso flexed to the opposite side, slowly return.
7.Sitting torso rotation
Firmly fix the elastic band on one side of the body, with the trainer sitting in a chair.
Both feet flat on the floor, keeping the back straight.
Holding the elastic band at chest level with both hands.
Rotate the torso to the other side to stretch the elastic band.
Hold and return slowly.
Tip: Avoid tilting the torso.