How to exercise the waist and back muscles for better results

Almost all boys want to have a broad back, because in the eyes of most girls today, these boys make them feel safe. If you want your waist and back to look wider and thicker, you just need to develop strong waist and back muscles, and this will become a reality. If we want to have back muscles, we must exercise, and we must exercise reasonably. So, what is the best way to exercise the waist and back muscles? Such a profound question can only be concluded after in-depth research.

The waist and back muscles are one of the important structures for maintaining the stability of the lumbar spine. Strengthening the training of the waist and back muscles can help maintain and enhance the stability of the lumbar spine, thereby delaying the process of lumbar strain and degeneration, and can effectively prevent the occurrence of acute and chronic lumbar injuries and low back pain. This is especially important for patients who have had acute or chronic lumbar muscle injuries, lumbar myofasciitis, lumbar muscle strain or lumbar disc herniation and are currently in remission to prevent recurrence of the disease. People who rest in bed or wear a waist belt for treatment due to low back and leg pain have inactive and unstressed waists, which can cause disuse atrophy and weakness of the lumbar muscles in the long run. Therefore, they should strengthen the training of the lumbar and back muscles.

The method of exercising the waist and back muscles is simple, easy and low-cost, and everyone can do it by themselves every day. There are basically no adverse reactions seen in other treatments.

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.

From the above, we can see that although there are many ways to exercise the waist and back muscles, each one requires our persistence. If we want to develop our back muscles all at once, it is absolutely impossible. Therefore, I hope everyone can spend as much time as possible exercising in normal times. You should know that these exercises can not only make us have strong back muscles and a broad waist and back, but also make our bodies healthier.