What are the ways to exercise the back muscles?

Healthy waist and back muscles help protect the human spine. Frequent bending over and working at a desk can cause great harm to our spine. Regularly exercising our waist and back muscles can greatly benefit our spine. So if you want to exercise your waist and back muscles, let’s learn together what are the methods to exercise your waist and back muscles! Please read the following carefully!

Swallow Flying Method: Lie on your stomach with your hands behind your back. Push your chest and head 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. Maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle.

Flying Swallow Method: Lie on your stomach with your hands behind your back. Push your chest and head up so that your head and chest leave the bed. Maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle.

Three-point support method: Lie on your back, remove the pillow, bend your knees, lift your abdomen and buttocks as high as possible, and rely on your head and feet to support the weight of your body. After lifting to the highest point, maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle.

Five-point support method: Lie on your back, remove the pillow, bend your knees, lift your abdomen and buttocks as high as possible, and rely on your head, elbows and feet to support the weight of your body. After reaching the highest point, maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle.

The methods of exercising the waist and back muscles have been introduced above. You should choose an exercise method that suits you instead of exercising aimlessly or randomly, and don't force yourself. The intensity of exercise should also be customized according to your physical condition. Don't try to be too strong, but you also need to persist. Only by persisting can you exercise your waist and back muscles. Otherwise, it will be in vain and cause greater harm to your body.