What are the exercises for the lower back muscles?

In order to make themselves more masculine, many men exercise regularly to fill their bodies with muscles. However, when doing fitness exercises, there are many exercises for training chest muscles, abdominal muscles, arm muscles, etc., such as sit-ups, dumbbells, etc., but these exercises are less effective for training waist and back muscles. So, what kind of exercise is better for training waist and back muscles?

When exercising, you can lie prone on the bed, remove the pillow, put your hands behind your back, and lift your head and chest up so that your head and chest leave the bed. At the same time, straighten your knees and push your thighs back to leave the bed. Continue for 3 to 5 seconds, and then relax your muscles and rest for 3 to 5 seconds as a cycle. This method is commonly known as "Flying Swallow" or "Little Flying Swallow". For people with weak lumbar muscles or obesity, the above method is more strenuous. You can use the "five-point support" method to exercise. Lie on your back on the bed, remove the pillow and bend your knees. Support the bed with your elbows and back, lift your abdomen and buttocks up, and rely on your shoulders, elbows and feet to support the weight of the whole body. This continues for 3 to 5 seconds, and then relax your waist muscles, put down your buttocks and rest for 3 to 5 seconds as a cycle. Everyone can choose the exercise method that suits them according to their actual situation.

The frequency and intensity of back muscle exercises vary from person to person. It can be performed more than ten to a hundred times a day, divided into 3 to 5 groups. You should proceed step by step and gradually increase the amount of exercise every day. If you feel soreness, discomfort, stiffness in the waist the day after exercise, you should appropriately reduce the intensity and frequency of exercise, or stop exercising to avoid aggravating the symptoms; do not suddenly exert too much force when exercising to avoid twisting your waist due to exercising the lumbar muscles.

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.

If you want to exercise your waist and back muscles, you can use exercises such as Yanfei or Xiaoyanfei. If you persist in exercising, you can make your waist and back muscles become developed. However, when exercising, you should be careful to do it within your ability and not to rush for results, which may lead to physical injuries such as muscle strain. If you experience symptoms such as lower back pain while exercising, be sure to stop and rest immediately.