If the abdominal chakra is done on the knee, the effect of practicing abdominal muscles will be greatly reduced. In this case, it is much better to practice other movements. You can also do it on your knees first, and you can stop kneeling after practicing for a long time.

Abdominal muscles: 4 groups at each end.

Supine leg lifting group 4

Belly rolling? quadruplet

Abdominal muscle exhaustion in each group is still 15 to 25. The rest time of each group is 20 seconds to 30 seconds.

Practice more than four times a week.

Abdominal rolling

Liangtouqi