1. Lie on your back from both ends and raise your head and feet at the same time. This movement is difficult, but it can effectively exercise your back muscles. A group of 8 times, do 3 groups.

2. Sit-ups are crooked on both sides. After lying on your back, touch your elbow like one side, and then touch it like the other side to exercise your abdominal muscles and back muscles. One group 15 times, do 3 groups.

3. The gym has special equipment to exercise the back muscles. The foot is fixed below, the hip joint is placed on the lying board, and the lower back is forced, and then it can be used to exercise the lower back erector spinae.