The following set of back exercises is simple and practical, which can help you eliminate back fat as soon as possible, relieve back pain and correct bad posture at the same time.

1 Skill: Stretch hip flexors.

The left leg knees touch the ground, the left toe supports the ground, and the heel is raised;

Bend your right leg and keep your thighs parallel to the ground;

Put your right hand on your hips or thighs, hold your head high, tighten your abdomen and straighten your back;

Keep your left arm straight forward, palm open, thumb up, little finger down, finger pointing forward for 25 seconds;

Keep your left arm straight, palms open, fingers facing the sky. Viewed from the side, the arm, back, waist and coccyx form a straight line for 25 seconds;

Put down your arm and relax for 5 seconds, then repeat the above actions 1 time;

Change legs, do it twice according to the above steps, and a group of actions is over;

Every time you exercise, do a set of movements twice.

The second measure: limb stretching

Hands on the ground, legs and knees at the same time;

Hold your left arm on the ground, lift your right arm, straighten forward, open your palm, thumb up, little finger down, and finger pointing forward;

At the same time, the right knee supports the ground, the left leg is straight back, and the toes are tight. Viewed from the side, the arms, neck, back, waist, buttocks and legs are on the same level;

Tighten the abdomen and buttocks, extend the right arm forward as far as possible, and extend the left leg backward as far as possible for 3 seconds;

Restore, after 5 seconds, do it again 1 time;

Change legs, do it twice according to the above steps, and a group of actions is over;

Each movement, a group of actions are performed 10 times.

Step 3: Flat arch bridge

Lie flat on the mat or bed, with your legs slightly apart, your arms straight and your palms on the ground;

Abdomen in, inhale, try to use the strength of the waist and back, so that the buttocks slowly leave the ground until the knees, abdomen and back are on the same level, and keep it for 2~3 seconds;

Restore, exhale, after 5 seconds, do it again 1 time, and a group of actions ends;

Each movement, a group of actions are performed 10 times.

Action Tip: The correct approach is effective.

Always remind yourself to tighten your abdomen, as if to stick your belly button on your spine;

Always keep your back straight and your neck as long as possible;

Breathe slowly, while moving gently and slowly;

Every time you complete a set of actions, don't be reckless or hasty, and slowly return to the original state to avoid accidental injury;

In order to achieve the best results, you should exercise step by step three times a week.