Lie on your back with your knees be

Lie on your back with your knees bent and you feet flat on the floor.
Place your finger tips behind your ears.
Pull your shoulder blades back so your elbows are out to the side.
Brace your abs and then raise your body up towards your knees, shoulders should be lifted of the floor.
Head always looking straight, no chin on chest and do not pull the head forward.
Roll back down to the starting position.

ผลลัพธ์ (อังกฤษ) 2:

Lie on your Back with your knees Bent and You feet Flat on the floor.
Place your Finger Tips Behind your Ears.
Pull your Shoulder blades Back so your elbows are out to the Side.
Brace your ABS and then Raise your Body up towards your knees. , shoulders should be lifted of the floor.
Head Looking Straight always, no Chin on Chest and do not pull the Head Forward.
Roll Back down to the Starting position.