1. Preparation posture: Kneel on the ground, put your knees on the floor, hold the handle of the abdominal wheel with both hands, and keep your arms parallel to your shoulders.
2. Abdominal muscle tightening: Tighten the abdominal muscles and keep the core muscles tight.
3. Start rolling: At the beginning, slowly roll the abdominal wheel forward to push the body forward. Keep your body straight and don't bend over or lift your hips.
4. Control rolling: control the rolling speed of the abdominal wheel, do not stretch too fast or too big, and avoid losing control of the waist or overexertion.
5. Roll to a comfortable position: During the rolling process, roll forward until you feel the tension and challenge of abdominal muscles, but don't overstretch or feel pain.
6. Slowly rebound: slowly move the abdominal wheel to the back of the body and return to the starting position. Keep the abdominal muscles tense, don't let the abdominal muscles completely return to the starting position, and keep the muscles tense.
7. Breathing control: During tumbling, keep breathing normally and don't hold your breath.
8. Gradually increase the difficulty: At first, you can gradually increase the rolling distance and times, but you should adjust it according to your physical condition to avoid overload damage.