1, flat support, put the elbow joints of both upper limbs on the ground and touch the ground with two toes. At this time, the waist and abdomen are tightened, thus achieving the training of abdominal contraction.

2, abdominal exercise, lying on the abdominal chakra, then balance your hands, abdominal force, not both upper limbs.

3, lifting training, lifting the lower limbs, taking the supine position, crossing the lower limbs and lifting them as far as possible to the ceiling until they can no longer be straight. During the whole lifting process, the abdomen needs to contract hard.

4, supine leg lifting and abdominal movements, using supine position, both lower limbs alternately raised. In this process, use the strength of the abdomen, not the strength of the lower limbs.