Belly rolling is a common abdominal exercise, which can effectively exercise abdominal muscles and help you shape a flat abdomen. The following is a detailed tutorial on belly roll:

1. Preparation posture: First, you need to lie flat on the ground, cross your hands on your chest, bend your legs together, and step on the ground with your feet.

2. Action essentials: Before you start belly rolling, you need to completely relax your abdominal muscles, then inhale, slowly raise your head and shoulders, and slowly roll up your abdominal muscles. When you reach the highest point, pause, then slowly lower your head and shoulders, exhale and relax your abdominal muscles.

3. Note: In the process of belly rolling, you need to keep your back close to the ground and avoid using back strength to roll your belly. At the same time, you need to control your breathing to avoid holding your breath or panting excessively when rolling your abdomen. In addition, you need to avoid using neck or arm strength to assist abdominal muscle contraction.

4. Training plan: Beginners are advised to start practicing in two groups, each group 10- 15 times. With the improvement of the level, you can gradually increase the intensity and frequency of training.

Through the above detailed belly roll action tutorial, I believe you will be able to master the correct belly roll skills and get better exercise results. Remember to keep training and enjoy sports!