1, first put your knees on the mat, and your legs need to kneel on the mat.

2. Next, adjust the position of the abdominal wheel, hold the abdominal wheel with both hands and put it in front of your knees.

3. Tighten the abdomen at this time, don't relax the abdomen, because relaxation can't exercise the abdomen.

4. Move forward slowly and follow the abdominal wheel. At this time, the abdomen should not be relaxed, and it is still in a tight state.

5. Finally, when you get up, your abdomen returns to the original position and your body slowly reaches the initial position.