It may also be that back training is more than abdominal exercise.
I suggest you don't practice pulling the goat to stand up, but strengthen the training of abdominal muscles.
Besides, Pilates suits your situation best. The core idea of Pilates is to strengthen the strength of the core area of the body and maintain the neutrality of the pelvis.
If there is a Pilates class in your gym, you must attend it.
I read a book by abdominal muscle training, and there was a long article about pelvic neutrality, so please accept my suggestion and practice Pilates.
Since you don't believe me, I will quote some professional articles to illustrate. The following is quoted from Health and Beauty.
Nowadays, Pilates has become one of the most popular courses in major gyms. During the practice, members often hear the coach ask "Please keep the pelvis and spine in a neutral position". Obviously, the concept of "neutral position between pelvis and spine" is an important prerequisite for correct practice of Pilates.
Pelvic neutrality
The anterior superior iliac spine and pubic bone form a triangular plane. When standing, this triangle is vertical to the ground, and when lying on your back, this triangle is parallel to the horizontal plane, which is the neutral position of the pelvis. Because the pelvis and the spine are connected, only the pelvis is stable and in a neutral position can provide a foundation for the spine to maintain its natural physiological curvature and natural axial position, and the lumbar spine is also the most stable, safe and comfortable.
Pelvic retroversion
When lying on your back, the pubic bone is higher than the anterior superior iliac spine, which is called pelvic retroversion. Usually, this kind of body lover gives people the feeling of hunchback, round shoulders, neck extension and listlessness when standing. The reasons for this phenomenon are mostly; The abdominal muscles are tense, the lower back and waist are weak, the extensor dorsi is relaxed, and the gluteal muscles are too tense. The pelvis is prone to cervical and lumbar diseases. In addition, it is also used for some fitness exercises. For example, when you lie on your back, after your legs bend your knees, your hip muscles contract excessively, and your knees are pulled too far to your chest, so that your waist is lifted off the ground, and it is also easy to cause your pelvis to lean back (but sometimes this action seems to have completed some actions, making it more profitable, such as pelvic tumbling in Pilates). )
anterior pelvic tilt
When lying on your back, the pubic bone is lower than the anterior superior iliac spine, which is called pelvic anteversion. Usually dancers and gymnasts have this problem. When standing, we often see some girls' hips sticking up high, their backs overstretched, and some of them are shy. Some girls want to have round hips like westerners, but they do it on purpose, while others don't realize at all: Who knows how dangerous this action is! Explain that your core strength (composed of waist, abdomen and lower back muscles, which is an important practice goal of Pilates) is insufficient, so you can only use the strength of lower back muscles to stabilize your posture, so that the lower back is constantly tense, the lumbar pressure is too high, and back diseases accumulate. Moreover, perhaps you haven't noticed it, and it is this action that makes you who originally loved beauty have a round and stubborn little belly too early.
The actions that lead to bone salt leaning forward include: the uncoordinated use of core strength during supine, which leads to the pelvis deviating from the trunk downward, and the curvature of the lower back spine increases, leaving a large space for the cushion to pass through the palm. In addition, wearing high heels for a long time can easily lead to pelvic forward tilt.
[Pilates exercises to improve pelvic anteversion]
1, pelvic rolling
Lie on your back, legs apart, hip width apart, knees bent, fingertips and toes pointing forward,
B inhale; Exhale, contract hip muscles, lift the spine off the ground one by one, until the body is in a straight line (white chest to pelvis, knee joint), and keep the core area tight and hard.
C inhale and return to the starting position in reverse. This is 1 group, complete 3-5 groups.
2. Swimming style
A Lie on your forehead and touch the mat. Put your arms on both sides of your head, shoulder width apart, to keep your shoulder blades stable. Legs apart, arm width apart.
B Inhale and evenly transfer back, waist and buttocks. Leg strength, stretching the spine. Lift your brain and legs off the mat, breathe naturally, keep your torso stable for a while, and tighten your hips.
C on the basis of keeping the trunk stable. Flap the limbs vertically alternately up and down and inhale for 5 times. Exhale 5 times to complete 5-8 groups.
3. Lift the shoulder bridge
A B, the action rolls with the pelvis,
C. Inhale, that is, on the premise of keeping the torso and bones inclined and stable, the right leg extends towards the ceiling.
D, exhale, with the right leg stopped at the same plane as the left thigh. This is 1 group, repeat 3 ~ 5 groups and then repeat the exercise with the other leg.