Every day 1 time, 4 groups each time, each group 12 times. There is a 30-second break between each group.

After one month, each group increased to 14. After 3 months, each group increased to 20 times.

In the future, according to this standard, after the abdominal muscles have obvious effects, you can change them every time, maybe five or eight groups, depending on your physical fitness, until you are tired.