■ First of all, when exercising, lie prone on the bed, take off the pillow, raise your head slowly and forcefully, make your head and chest leave the bed surface, straighten your knees at the same time, and force your thighs to leave the bed surface for about 5 seconds, then relax your muscles, lie prone on the bed again, rest for 3 ~ 5 seconds as a cycle, and then exercise. Step by step, generally do 20-30 at a time, and practice 1-2 times a day. This method is commonly called "Little Swallow" by doctors.

For people with weak waist muscles or obesity, the above methods are laborious, and some alternative methods can be adopted. For example, it is easier to just raise your head and chest, and don't raise your lower limbs.

The second method is to adopt the "five-point support" exercise method, which is relatively easier to accept: lying on the bed on your back, with your knees bent, without pillows, pressing your elbows and back on the bed, lifting your abdomen and buttocks upward, supporting your whole body by your shoulders, elbows and feet for about 5 seconds, then relaxing your waist muscles and resting your hips for 3-5 seconds.