1. Push-ups: This is a classic exercise to exercise back muscles. Do it on the floor at home, with your hands shoulder-width apart, palms facing down and your body in a straight line. Push your body up with the strength of your arm, and then slowly descend. Repeat this action for 8- 12 times in each group, and * * * is 3-4 groups.

2. Pull-ups: If you have a crossbar or doorframe, you can use them for pull-ups. Stand under the crossbar, hold the crossbar with both hands, and then pull your body up with the strength of your back and arms. Hold this position for a few seconds, and then slowly put it down. Repeat this action for 8- 12 times in each group, and * * * is 3-4 groups.

3. Dumbbell rowing: rowing with dumbbells can effectively exercise back muscles. Stand or sit down, hold dumbbells, and let your arms droop naturally. Then pull the dumbbell toward the shoulder until the upper arm is parallel to the ground. Hold this position for a few seconds, and then slowly put it down. Repeat this action for 8- 12 times in each group, and * * * is 3-4 groups.

4. Sit-ups: Lying on the ground or bed with your feet bent and touching the ground. Put your hands behind your head or chest, lift your upper body with the strength of your abdomen, and then slowly put it down. Repeat this action 10- 15 times in each group, and * * * do 3-4 groups.

5. Yoga Bridge: Stand on the ground with your feet together and your knees slightly bent. Push your hips back so that your body is in a straight line from your knees to your shoulders. Hold this position for a few seconds, and then slowly return to its original state. Repeat this action for 8- 12 times in each group, and * * * is 3-4 groups.

Please keep the correct posture in these exercises to avoid injury. If you are a beginner, it is recommended to start with a lighter weight and gradually increase the difficulty and weight. At the same time, keep the rest time between each action at least 10 second.