1. Hip bridge

Tighten your abdomen, lie flat on the yoga mat, then exhale and raise your hips for about 5 seconds, then inhale and retract. This action can be repeated about 10 times.

2. Flat bracket

Keep your head, shoulders and hips in a straight line, support your body with elbows and toes, tighten your abdomen so as not to collapse, and then hold on for 30 seconds. Can do 1 ~ 3 times.

3. Reverse abdominal roll

Lie flat with your arms close to the yoga mat, then naturally lift your legs, exhale and lift your legs with the strength of your abdomen, slowly pull your legs to your body, then inhale and put your legs down, and don't leave the ground during the whole process.

stretching

Half kneeling on the ground, abdomen tightened, body leaned forward, front foot moved back. Then lift your hind legs with your hands and hold them for 30 seconds before changing direction.

Stretch erector spinae

Knees and hands support the ground, the back is arched upwards, then the hips are tightened and slowly straightened, which can be repeated about 10 times.