Hanging legs and lifting horizontally: This is one of Wheeler's favorite abdominal exercises. He grabbed the horizontal bar with a grip slightly on the shoulder, then contracted his lower abdomen, lifted his legs parallel to the ground, exhaled at the peak of contraction, and then slowly recovered. Do 4 groups, each group 20~30 times.

2. Oblique sit-ups: Hook your feet on a fixture, bend your knees, lift your upper body to a 90-degree position with your thighs, move slowly, and always tighten your abdominal muscles. Do 4 groups, each group 20~30 times.

3. Hanging legs and lifting: The difference between this action and the above action is that the knees remain bent and the knees are lifted to be parallel to the ground and then restored. Exhale when abdominal muscles contract. This action can focus on the abdominal muscles instead of lifting the legs. Do 4 groups, each group is 3O~40 times.

4. Weight-bearing waist twisting: This is the best exercise to exercise external oblique resistance without increasing waistline. Put the iron bar on your shoulders, put your hands on both ends of the iron bar, then twist your waist left and right to keep your head straight, inhale when you turn left, and exhale when you turn right. Do 4 groups, each group 10O times or more.