What exercises are good for the waist?

Nowadays, many people do not pay attention to the maintenance of their bodies, especially some middle-aged and elderly people who always suffer from back pain. Therefore, many people want to do some exercises that are good for the waist, but most people are not fitness coaches and do not know much about exercises for the waist. Let me introduce to you some ways to do waist exercises that are best for the body!

Waist exercises strengthen kidneys and keep fit

The spine is the axis of human movement, and the waist is the key part of this axis. Therefore, regular waist exercises can strengthen the kidneys and body, while also maintaining the flexibility of the spine, promoting blood circulation in the abdominal and pelvic cavities, and greatly helping to improve gastrointestinal function.

1. Lateral flexion. Stand with your feet shoulder-width apart, put your hands on your hips, with your thumb in front and four fingers together at the back, and bend your upper body to the left as far as possible until you can't bend any further. Then bend to the right, alternating between left and right, and do each 15 times.

2. Pitch. (Same as above) Press lightly about 10 cm below the navel, then bend your upper body forward and backward as much as possible, 15 times each. Be careful not to bend your knees.

3. Twist. (Same as above) Relax your whole body, breathe naturally, let your arms hang down, and make your armpits empty enough to hold a fist. Then bend your legs slightly, slowly twist your body to the left, and shift your center of gravity to your right leg. Then slowly twist your body to the right, and shift your center of gravity to your left leg. Alternate between left and right, and do this 15 times each.

4. Shake. (Same as above) Keep the upper body and legs basically still, and move the hips in a clockwise circle from left to front, to right, back, and then to the left. Then move from right to front, to left, back, and then to the right in a counterclockwise circle. Do each 15 times.

5. Sit-ups. Keep your legs together and straight, lie on your back on the bed (a wooden bed is preferred), without using your hands to support yourself, and use the strength of your waist to sit up. Put your hands on your waist, with your thumbs in front and four fingers behind, and do this 15 times in a row. If elderly people have difficulty doing this, they can reduce the amount.

Note: It is not advisable to do it after a meal, and the exercise should not be too fast. The amount of exercise can be increased or decreased according to your own conditions. People with hypertension or cardiovascular and cerebrovascular diseases should be cautious and should not do sit-ups.

The above is some introduction about waist exercises. Generally speaking, sit-ups are very effective for waist exercise, but it should be noted that you must persist in exercising. It is best to do sit-ups more than ten times a day. Only uninterrupted exercise can play a good role. But it should be noted that you must be careful not to exercise immediately after a meal.