You mean the abdominal chakra. If it is a woman, it is difficult to support it in a standard way without a foundation. This thing can be practiced in three parts: one is mainly aimed at rectus abdominis, the other is latissimus dorsi, and the third is triceps brachii. Generally speaking, in kneeling position, push the wheel forward with both hands, which tends to be parallel to the ground, and then the abdomen is forced to roll back and return to kneeling position. You can change the operation details as needed. If you are tough enough, take a posture, bow your head and push the wheels forward ... it takes a lot of waist strength, Jackie Chan performed.

i still don’t get it. Search for pictures of "abdominal chakras".