1, be sure to lie on a flat floor, remember to lie flat, otherwise it will affect your movements, then curl your knees up to about 90 degrees, keep your back close to the ground, and put your hands on your ears.

2, the abdomen should start to exert strength, let our head and upper body slowly leave the ground.

3. Slowly lift your body off the ground. At this time, you must exert your strength in the waist and abdomen. Remember to support your body strength with the strength of your hands or feet.

4. Put your upper body close to your knees, pay attention to the fact that your upper body must be straight, feel the strength of your abdomen again, and don't move your head forward too much.

5, slowly use the waist strength and then restore the upper body to a flat state, remember that in these processes, the feet can't move, and the effect of moving can't be achieved.

It is ok to repeat this action, but remember that enough is enough. When you are tired, you must stop, because irregular movements are likely to cause harm to your body, so you must be in the best state and make the most standard movements.