1, hold the dumbbell with both hands;

2. Lie flat on the chair and lift the dumbbell on your chest;

3. As shown in the figure, put your feet behind the roller pad;

4. The back waist is flat or in a normal arc.

Action:

1, abdominal contraction, slowly propping up the upper body;

2. Keep your neck and hips still and try to get up;

3. When fully flexed, the lower back should not leave the chair surface;

4. During the exercise, the abdominal muscles are always tight, exercise repeatedly and recover slowly.