Abdominal chakras need to be done without kneeling to be effective, but few people can do it; Sit-ups can only be practiced to the upper part of abdominal muscles, which is not good for waist and abdomen.

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.

J roll belly

Liangtouqi