8 actions to help men straighten their backs

　　Group 1: Sideways bending the knees and raising the legs (1)
　　
　　Use a handleless sofa chair, stand sideways and let your legs hang naturally on the ground, cross your hands on your chest, bend your knees and lift your legs. Similarly, the buttocks must be close to the chair surface. Even if you lift your legs from the side, you must keep them as parallel to the chair surface as possible and do not raise them too high. Repeat a few times and then do the other side.
　　
　　Group 2: Sideways bending the knees and raising the legs (2)
　　
　　Lie on your side, bend your elbows to support your head, then lift one leg with your knees bent, lower it, repeat several times, and then do the other side.
　　
　　Except for this group of exercises exercise In addition to the side abdominal muscles, it can also strengthen the buttock muscles. It is very suitable for men who want to maintain their figure.
　　
　　Group 3: Suspension leg raise exercise
　　
　　Use the horizontal bar or parallel bar in the park, hold the horizontal bar with both hands, then slightly bend your knees and lift it up, and repeat. Do not swing your legs or straighten them during exercise. This exercise is a great abdominal muscle strengthening exercise.
　　
　　Of course, partial exercise can only temporarily treat the symptoms. If you want to strengthen your body and have a toned body, you must cooperate with other exercises and persevere to achieve real results.
　　
　　Group 4: Sit-ups (1)
　　
　　Lie flat on the ground, cross your hands on your chest, and slightly arch your legs. Do sit-ups like a normal sit-up. Stand up and then lie down. Repeat several times. As for the number of times, it depends on personal physical ability. Those with poor physical strength or those who have not exercised for a long time can use other help, such as hooking their feet in a wardrobe drawer, or asking someone to help hold the instep of their feet to help them get up. In addition, stretching the hands forward or placing the head lightly can help athletes get up easily. Although the effect is not as good as crossing the hands on the chest, it is very suitable for beginners who already have a beer belly.