② Intermediate: 15 seconds, 4 groups

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Start position sitting, upper body slightly backward, legs slightly bent, arms extended forward, perpendicular to the trunk

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End of exercise: perform the preset number of moves

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Exercise muscle involves muscle: rectus abdominis, oblique abdominis

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③ Advanced: 25 seconds, 5 groups

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3

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Muscle contraction: slowly turn your torso left and right

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2

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Breathing: turn to one side to exhale and the other side to inhale

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The recommended repetition times of 4 directions display training: ① Beginners: 10 times, 3 groups

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Common mistakes common mistakes: lift your heel off the ground

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