Abdominal tuck ★ Lie flat on the mat, stretch your arms over your head, clamp your ears with your arms, bend your knees and inhale. (Note: Shut your mouth and inhale through your nose)

★ Exhale through your mouth, sit up slowly in a controlled way, tighten your abdomen and keep your feet off the ground.

★ Keep your back straight and sink your shoulders and inhale. (When exhaling, the body should return to its original state, and the movement should be slow and controlled. )