Lower Abdominal Training

How to exercise the lower abdominal muscles, my abdominal muscles are basically two lines of the above came out in the middle of the ditch, then energetically very clear, that is, the muscles do not show up below, (that is, the navel that) there are approximately 5MM Fei You, who helped me throughout a whole, there is no equipment

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lying in bed, feet into the air and slow down slower, do not go down, so that Buxing Le, we adhere to in situ, 30 seconds to a minutes.