Lift the bag directly in front of you and keep it away from your body to get the maximum resistance.

直接提起你面前的洗衣袋，不要让袋子碰到你的身体，这样做袋子的阻力最大。

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Since the muscles in the abdomen and lower back play an important role in preventing collapse, move the navel toward the spine and lift the sacrum away from the lumbar spine.

此过程中，腹部和下背部肌肉的作用非常重要，所以你需要将肚脐内收，同时把骶骨向上提。

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Then lift the lower back ribs away from the pelvis to keep the lower spine as long as possible.

然后提起后侧肋骨的下部离开骨盆并保持脊柱下部尽可能地长。

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