How to exercise the waist and back muscles?

We all know that the waist and back muscles are one of the important structures for maintaining the stability of the lumbar spine, so we must strengthen the training of the waist and back muscles. In today's society, fitness centers are becoming increasingly popular and people are paying more and more attention to their physical health. There are also many boys who want to build up their muscles in order to attract girls' attention. If the waist is inactive for a long time, it can cause disuse atrophy and weakness of the lumbar muscles. Therefore, the training of the lumbar and back muscles should be strengthened. So, how to exercise the 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 this exercise for 3 to 5 seconds. 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, 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 your entire body. This continues for 3 to 5 seconds. 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 lower back 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.

I believe that after reading the above introduction on how to exercise the waist and back muscles, everyone will have a certain understanding of how to exercise the waist and back muscles. After reading the methods provided above in detail, I believe everyone will benefit a lot and summarize some methods that are suitable for themselves and can achieve their exercise goals. Exercising the waist and back muscles is an effective way to ensure good health. I hope the above methods are helpful to you!