First, the light-intensity wall-pushing method is suitable for beginners. This method is suitable for female friends and beginners who have just started exercising, and has less requirements for arm and waist strength. The correct posture is to stand facing the wall, push the abdominal muscles up on the wall, and then return to the position.

Second, the way to push the kneeling position. Kneel on the mat with your knees together, hold your abdominal muscles with both hands and push forward until your body is flush with the ground, and then return to your original position.

The main point of this posture is that the body is always in a state of exerting force, so that the force gradually decreases. Don't pout your hips, especially don't droop your back, otherwise the stress on your lower back will easily cause waist injury.

If you feel that kneeling is laborious, you can ask your friends for help. Tie a wide belt around your waist and hips, which can play a role in sports protection.

Third, standing posture pushes abdominal muscles. Stand with your feet together, hold the abdominal muscle wheel with both hands and push it forward to the body level and then return to the original position. This posture is more difficult. The key point is not to straighten the spine, but also to protect the waist.

During the use of the abdominal muscle wheel, the chest touches the ground in coordination with the breathing rhythm. If you find it difficult to complete the whole movement, you can stretch your arm forward as far as possible, and it is also possible to do half an action.