You can also get it by lying on a cushion on the floor (or in your own bed). But the mattress had better not be too soft)

Face down and put your hands 3 cm behind your ears.

Lift your upper body slowly with waist strength, put your elbows behind your ears and slowly leave the ground, pause for 3 seconds, and look forward without leaning back.

Then slowly put down the upper body and return to the original squat action.

Can be repeated 20 times. (Efficacy: It can expand the back and eliminate back fat. )

Keep your back straight, keep your left hand straight up, hold your right shoulder with your palm and your left elbow with your right hand. Switch sides in a minute.