But prone posture seems to be more effective: face down, palms under shoulders, bent legs, legs close to hips. Keep your back flat and keep this posture all the time during exercise.

2.？ Breathe out all the air in your lungs hard. Then relax the abdomen and make it look like a loose slingshot. Then inhale hard and try to lean your navel against your spine. You must keep your chest still during exercise, otherwise the exercise effect will not be achieved.

3. Continue to breathe gently through the nostrils, pull the abdomen as hard as possible, and keep the abdomen and back together for at least 40 seconds. If you can't hold on for 40 seconds, keep practicing, and your holding time will gradually increase.