Now with the accelerated pace of life, most white-collar phi work, daytime to the computer, the Internet at night, there is no time to exercise, over time, lumbar muscle weakness, easy in the sudden force of acute lumbar sprain, lumbar disc herniation and other lumbar spine disease, but want to exercise and no time, so what to do? Now introduce a few simple and easy to do at home, as long as you adhere to the daily exercise, sure lumbar muscle strength, not easy to occur in the lumbar pathology. The first is the swallow fly: prone position, the abdomen on the ground, the upper and lower limbs as far as possible upwards, pay attention to the knees do not bend. Can not hold on to put down, take a break and then lift. The second is the arch bridge: supine position, hands and feet on the ground, the abdomen will be lifted like an arch bridge. These two movements are able to exercise the strength of the lumbar muscles. If you have the conditions, you can go swimming. Warm tips: to go out in the sun, do not thirty years old on osteoporosis.