1. First, start from kneeling position, with your knees on the ground and your abdominal wheels in your hands. Then inhale, let your back bend to the maximum with a certain arc, and try to tighten your hips and chin. So that the buttocks (and thighs) remain perpendicular to the ground. In this action, the hips must not be tilted back too high, or the back is sunken too much. 2. Lower your body gradually, and keep exerting strength to control the whole training movement before your body touches the ground. Then let the body descend during the whole strength control process, and keep nervous during the whole descent to the floor. Don't let the descent process be surprisingly slow at the beginning of training abdominal chakras, you will feel tired prematurely and even get injured before landing. 3. If the training partner can tie the waist and buttocks with a wide belt, it may be better to prevent the movement from getting out of control. It must be noted that the back should not sag downward during exercise. Make sure your back is slightly bent, or at least keep straight. If you can't guarantee the accuracy of the action, you may hurt your lower back. In the process of downward movement, try to make your chest touch the ground, and then try to bend your back slightly into an arc while keeping your arms tense. Don't exhale when your body is not at its peak. Finally, you may be able to complete the abdominal chakra training by standing with your legs straight and your knees not touching the ground. The harder part is to exhale and rest close to the ground. Then, inhale and bend your back, and then return to the initial state (standing posture). If it is difficult to contract the abdominal chakra to support the body, you should always try to stretch your arms forward and passively maintain this state, or you can only do the semi-abdominal chakra. Roll the wheel forward, and then return to the original position with abdominal strength. You can also do it standing, but this is more difficult.