How to exercise the waist and back muscles?

In modern society, with the needs of the people, the fitness industry has developed rapidly, and men are proud of their strong muscles. In the eyes of some girls, muscular men are a symbol of strength, and having a muscular boyfriend will make them feel very secure. Moreover, boys with muscles will look muscular when they take off their clothes, and look thin when they are dressed. It attracts many girls. Therefore, men all want to build muscles, but the muscles in the waist and back are the most easily neglected when exercising. How to exercise the waist and back muscles?

The first one is to lie prone on the bed without the pillow, put your hands behind your back, slowly and forcefully lift your chest and head off the bed. At the same time, straighten your knees and push your thighs backwards to lift them off the bed. Continue for about 5 seconds, then relax your muscles, lie prone again on the bed, and rest for 3 to 5 seconds as a cycle before continuing to exercise. Proceed step by step, generally do 20-30 each time, and practice 1-2 times a day. This method is commonly known as "Xiaoyanfei" by doctors.

For people with weak psoas muscles or obesity, the above method is more strenuous and some alternative methods can be used. For example, it would be easier to lift only the head and chest without lifting the lower limbs.

The second way is to exercise with the "five-point support" method, which is relatively easier to accept: lie on your back on the bed, remove the pillow, bend your knees, support the bed with your elbows and back, lift your abdomen and buttocks upward, and rely on your shoulders, elbows and feet to support the weight of your entire body. Hold for about 5 seconds, then relax your waist muscles, lower your buttocks and rest for 3 to 5 seconds as a cycle.

Things to note when exercising

1. The frequency and intensity of back muscle exercises must vary from person to person. They should be done step by step, and the amount of exercise can be gradually increased every day. If you feel back pain, discomfort, stiffness, etc. the day after exercise, you should appropriately reduce the intensity and frequency of exercise, or stop exercising to avoid aggravating the symptoms.

2. Do not exert too much force suddenly when exercising to avoid twisting your waist due to exercising your lumbar muscles. This is a static exercise and you just need to apply force slowly.

3. If you already have symptoms such as lower back pain, stiffness, and discomfort, you should stop or reduce back muscle exercises; when you have an acute attack of lower back and leg pain, you should rest in time and stop exercising, otherwise the original symptoms may worsen.

4. Among various physical exercises, swimming and doing sit-ups can also be good ways to strengthen muscle strength; especially swimming (such as breaststroke), which is not only interesting, but also can prevent heatstroke and cool down in summer; the buoyancy in water is very beneficial for spinal and systemic bone and joint diseases.

After reading the above introduction on how to exercise the waist and back muscles, I believe everyone has a certain understanding and knowledge about how to exercise the waist and back muscles. I believe that after carefully reading the above answers, you will gain some experience and find a method that suits you to exercise. Please also read the additional precautions above carefully. Exercising the waist and back muscles is a blind spot in muscle training, but it is a very important part.