Abdominal flat movement:

1. Lie flat on the ground and cover your ears with your hands, but don't hold your head. Lift your feet, bend your knees, and the angle between thighs and abdomen should be less than 90 degrees.

2. Lift the upper body forcefully in the abdomen at a slow speed and repeat 15 to 20 times. Avoid using force on the neck, and don't press your head with your hands.

Lumbar strengthening exercise:

1, lying flat on the ground, hands flat on both sides, feet up, just like the preparation for the first move.

2. The waist forcibly drives the pelvis to move to the left, and then moves to the right after returning to the original position.

For reference ~ ~