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Starting posture: lying on the bed or on the ground. Bend your knees, lift your calves, don't let them fall, and put your head in your hands.

Action process: in the posture of keeping the calf down, try to curl the upper body forward so that the body will not actually be lifted very high. ? Breathing method: inhale when curling forward and exhale when falling back. Note that when curling forward, the waist should sink, cling to the bed or ground, and the abdominal muscles should contract as much as possible.

Feet: Feet are hip width apart and placed on the ground. Be careful not to hook anything with your feet to stabilize your body, because this will reduce the training effect of abdominal muscles.

Abdomen: Pay attention to the feeling of abdominal muscle contraction. Keep the abdominal muscles contracting during the whole movement, so that you can exercise the transverse abdominis, which is a kind of fine muscle that spans the abdomen. Strong transverse abdominis muscles can help you get a tight abdominal shape.

Head: Keep your head and torso straight. If you turn your head to both sides, it will fatigue the neck muscles and increase the risk of injury. ) look ahead. If you keep your eyes on your knees during exercise, your head will lean forward too much.

Hands: Don't cross your hands behind your neck, or your neck will be easily pulled, causing discomfort. Put your empty fists behind your ears, or cross your hands on your chest.

Mouth: Just breathe normally. Exhale when you get up and inhale when you put it down. Exhale forcefully when you get up will affect the strength of your movements. Exhale slowly.

Shoulders: Many people are used to holding out their chests when doing movements. Although this can make the movement easier, it also increases the pressure on the upper back and neck and reduces the effect of abdominal muscle exercise. During exercise, we should try our best to make the chest close to the pelvis and always keep the shoulders and upper back naturally stretched.

Lower back: The coccyx and lower back should always be in contact with the floor. If your lower back leaves the floor, you are not exercising your abdominal muscles alone.

Back: The lifting angle of the upper body should not exceed 450, otherwise muscles other than abdominal muscles such as buttocks and leg muscles will participate in the exercise.