After lying prone, bend over (the front side of the human body bends to the ground), put your hands on both sides of your waist, slowly lift them up, and then put them down. After a certain number of repetitions, lift your legs (bend your knees) and bend over (as above). Try to find your forehead with your feet (not necessarily at first, practice slowly) and stick to it.

Bend over after lying prone, and then you can stand on your knees and bend over (legs and knees are on the ground, arms are not on your feet, stand up. The toes are at 90 degrees to the head), and your hands can be raised above your head or rested on your hips, and you can slowly retreat (find your arms with your head). Get up again, repeat for a certain number of times, bend back and hold on. (The key point of bending over after standing on both knees: the knees are always perpendicular to the pelvis, that is, the thigh part cannot fall backwards with the waist), or you can wash the waist (draw a circle with the waist, from left to right or from right to left first). You have to feel round. After practice, go back to your waist (sit on your feet with your arms, find your knees with your chest, bend back and walk in the opposite direction, arch the bridge, and pat your hands gently on your waist). Adjust the waist. So that the waist is not easily pulled.

After kneeling to a certain effect, you can practice squatting (feet are shoulder width apart). The main points are the same as above.

The problem of the lower back is hard to say, but it is not difficult to say. Why? Because it's an exercise. People are upright, but they can bend back and forth, which goes against the natural physiological phenomenon of people. So there is a result that you can't practice your lower back. As for your age, it depends on when you start exercising. If you practice since childhood, it won't be long before you come down. If you are old, it will be more difficult to start practicing for the first time. Why? Because it takes a long time to make the waist soft by doing waist training exercises, this is something that can't be anxious. When you are old, practicing waist skills will definitely hurt, which requires you to persevere. It wasn't built in a day! Age is not a problem, as long as you can spell, you can achieve the result you want. Time+pain+perseverance = victory. Wish you success! The way to bend over: stand. Bend back until your hands touch the ground, and then continue to shorten the distance between your hands and feet. However, if your waist is not so soft, you will fall. So, find a post or a wall. You can also kneel down and practice back bending. The distance from the wall is inversely proportional to the softness of the waist, then bend back and down until you touch the wall. So you are not afraid of falling, just practice more.