One to four movements relieve lumbar muscle strain. A good figure needs a good spine first.

1.

2. Improve the flexibility of the spine

3. Prevent pelvis from leaning forward

Second, relax the pelvis.

Reduce abdominal movements:

Preparation posture: supine, knees bent, and the calf is about 45 degrees from the floor. It is normal that your waist will be slightly suspended at this time.

Steps:

1. Exhale and tighten the muscles of the lower abdomen and buttocks at the same time, so that the back is flat on the ground.

2. Return to the standby position when inhaling.

3. Repeat 5- 10 times.

Third, improve the spine.

Cat and cow style:

Preparation posture: kneel down, land on all fours, straighten your back, spread your feet shoulder width apart, and tighten your abdomen and buttocks.

Steps:

1. Bow your head and arch your back, and exhale slowly until you are exhausted.

2. Inhale and return to the preparation position.

3. Exhale again, raise your head and bend your back down, and exhale slowly.

4. Repeat 10-20 times

Keep it slow during the exercise, and don't over-squeeze and over-stretch. ※

Fourth, relax the lumbar spine.

Stretching psoas major:

Preparation posture: supine, knees bent, so that the calf is at a 45-degree angle with the ground.

Steps:

1. Put your hands on your knees, with one knee close to your chest and the other foot gently.

Loose and natural straightening

2.？ After taking a deep breath, put your knees close to your chest, hold for 20 seconds and then return to the preparatory action.

3.？ Repeat 3 times on one side, and then switch sides.

In this process, be careful not to leave your back on the ground. ※

Fifth, strengthen abdominal muscles.

Curling motion:

Preparation posture: supine, knees bent, arms straight forward and flat. Gently contract the abdominal muscles so that the back is flat on the ground.

Steps:

1.？ Keep your feet off the ground, lift your head and shoulders with your abdomen, and put your hands on your legs.

2.？ After 2.7 seconds, return to the standby position.

3.？ 3. Repeat 5- 10 times.

Don't overexert your neck and shoulders during the process, keep breathing naturally and don't hold your breath. ※.