Practice method: kneel on the ground, knees slightly open, arms drooping, eyes looking forward; Lift your arms from your fingertips, look for your toes with your fingertips, and hold your ears with your hands. The thighs and upper limbs should be fully extended, and the shoulders, back and waist should be extended to the maximum extent.

Kneel down and scratch your feet.

Exercise method: On the basis of kneeling, grab your ankles with both hands, push your chest and waist upward, feel the stretching of your waist muscles, keep relaxed, and avoid using your lumbar support.

Back roll waist

Practice method: First, lie on the ground with your heels together, slowly raise your head to find your ass, send your chest and waist out, and feel the tension of your waist muscles without the strong support of your arms.

Push the chest and waist.

Practice method: first lie on the ground, open your knees, slowly look up at your ass, and push your chest and waist back hard.

Anti-bow support

Practice method: first lie on the ground, open your knees, slowly raise your head, look obliquely ahead, land on your abdomen, grab your ankles with both hands, and push your feet and hands up hard.

resign

Practice method: Hands and feet are shoulder-width, bend backwards until hands touch the ground, and then slowly shorten the distance between hands and feet. You can hold the wall and bend down slowly to prevent falling.

Xiao Wu said

① After practicing, the waist needs to be cushioned. Sit your arms on your feet, lean forward, find your knees in your chest, and pat your hands on your waist so that your waist can be adjusted and it is not easy to strain.

It takes a long time to practice, not a day's work. Don't think that persistence will have no effect.

③ Practicing the lower back at home requires professional accompaniment, and practicing in the dance studio requires the guidance of a dance teacher. You really need to pay special attention to safety.