1. Lie flat on the bed, lift your legs so that your thighs are perpendicular to your abdomen, your calves are perpendicular to your thighs, and your feet are against the wall.
2. Put your hands behind your head (as in the traditional way), concentrate your thoughts on your abdomen, slowly and controllably lift your upper body, stand still for 1-2 seconds when your back is at an angle of 45 degrees with the bed surface, and then slowly and controllably lie down.
3. Note: 1. Don't lie down completely when you lie down, and start again as soon as your back touches the bed, so as to keep the continuous stimulation of abdominal muscles.
2. Multiple groups complete the training until each group is exhausted.
3. Exhale when lying down and inhale when getting up.
4. Don't eat within 2 hours before and after exercise (or you will gain weight carefully). After exercise, supplement high-protein and low-fat foods (milk, eggs and soy products are all ok).
5. Tip: You can hang your feet in the air during exercise, but keep still, which can increase the stimulation to the lower abdomen; You can do it when it's easier.
Holding a heavy object behind your head, that's great! ; Do a few push-ups to warm up before exercise.
6.
Finally, I wish you success!