Abdominal ligation is the most difficult to learn. Abdominal binding method mainly achieves the purpose of abdominal massage and exercise through binding exercises.

In the choice of practice time, practice on an empty stomach in the morning. Drinking a cup of warm water before practice can moisturize the body and replenish the water consumed at night. If possible, adding a slice of lemon to warm water will be more refreshing. Abdominal girdle can be practiced by standing posture, sitting posture and kneeling posture. Standing posture is most suitable for beginners.

The specific steps are as follows:

1. Stand with your back against the wall with your feet 6-7 cm away from the wall and your hips open.

2. Slowly lean forward, inhale deeply through the nasal cavity at the same time, and then exhale the gas completely from the mouth (try to empty the air in the lungs), so that the abdomen forms a low pressure state.

3. Keep the spine level and the tailbone attached to the wall.

4. The knees are slightly bent, the arms are straight, and the hands are placed above the thighs and knees to support the weight of the upper body.

5. Try to contract the abdominal muscles inward (in the direction of the spine) and lift the navel upward for about 5- 10 second.

6. Relax the abdominal muscles and inhale slowly.

7. Repeat the above steps for 8 times to feel and control the contraction of the right abdominal muscle; Then practice on the left.

After practicing this movement skillfully, try to "stir" the rectus abdominis by rotating the chest around the pelvis from one side to the other, or gently move the buttocks to achieve a deeper practice effect.