With one knee resting on the floor, tighten your core muscles - including the muscles in your abdomen, back and pelvis - and lift the object between your legs.
2
佛瑞德：你的意思是说，当我吸气的时候，我要收紧腹部；而呼气的时候。则要放松腹部。对吗？
Fred: You mean I should shrink my belly while I inhale oxygen, and extend it while exhale. Am I right?
3
你不能使腹部僵硬，尽管腹部在躯干向上时要保持一定程度的自然收紧。
You should not deliberately firm your abdomen, although it does retain a degree of firmness naturally from the uplifting action in your torso.
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