双语：锻炼后腰的初级动作

活动踝关节——平躺，让你的脚踝一上一下的运动，重复十次。

划动脚跟——平躺，缓慢的弯曲膝盖再伸直。重复十次。

Abdominal Contraction - Lie on your back with knees bent and hands resting below ribs. Tighten abdominal muscles to squeeze ribs down toward back.
Be sure not to hold breath. Hold 5 seconds. Relax. Repeat 10 times.

收腹——平躺，膝盖弯曲，双手放在肋骨下放松。收紧腹部肌肉让肋骨向背部靠近。屏住呼吸，保持5秒，放松，重复十次。

Wall Squats - Stand with back leaning against wall. Walk feet 12 inches in front of body. Keep abdominal muscles tight while slowly bending both knees
45 degrees. Hold 5 seconds. Slowly return to upright position. Repeat 10 times.

靠墙半蹲——靠着墙站立。让脚在身体前12英尺。保持腹部肌肉收紧，缓慢弯曲双膝45°。保持5秒，慢慢站直，重复十次。

Heel Raises - Stand with weight even on both feet. Slowly raise heels up and down. Repeat 10 times.

踮起脚尖——站直让双脚均匀受力。缓慢抬起脚跟再放下。重复十次。

Straight Leg Raises - Lie on your back with one leg straight and one knee bent. Tighten abdominal muscles to stabilize low back. Slowly lift leg straight up about 6 to 12 inches and hold 1 to 5 seconds. Lower leg slowly. Repeat 10 times.

伸直抬腿——平躺，一条腿伸直，另一条腿膝盖弯曲。收紧腹部肌肉稳住后腰。慢慢让伸直的腿向上抬起6-12英寸，保持1-5秒，慢慢放下，重复十次。