Waist fitness exercises

Many times we often feel back pain. In fact, in most cases, it is because we do not pay attention to some exercise problems, especially for those friends who sit in the office for a long time. This situation will be more obvious, and fat is also easy to accumulate in the waist. So at this time, you should learn about some waist fitness methods, so as to alleviate this symptom.

Bend forward and stretch backward: Stand with your legs shoulder-width apart, put your hands on your hips, and then steadily bend and stretch your waist forward and backward 5 to 10 times each. Try to relax your waist muscles when exercising.

Turn your hips and stand with your legs slightly wider than your shoulders, put your hands on your hips, and regulate your breathing. With the waist as the central axis, the hips first make horizontal rotation in a clockwise direction, and then make the same rotation in a counterclockwise direction, with the speed increasing from slow to fast and the amplitude of rotation from small to large. Repeat this 10 to 20 times. Make sure your upper body remains basically upright, your waist moves with the rotation of your hips, and your body does not lean forward or backward excessively.

Tap alternately with your legs open, shoulder-width apart, legs slightly bent, arms hanging naturally, and hands half-clenched. Turn your waist to the left first, then to the right. At the same time, the arms swing naturally back and forth as the waist turns left and right, and using the force of the swing, the hands tap the waist, back and lower abdomen alternately, one front and one back. The amount of force can be determined as appropriate. Do this for about 30 times in a row.

Stand upright and relax your body with your hands on your feet. You can separate your legs slightly. Raise your arms first, then lean your body backward as far as possible. Pause for a moment, then bend forward and move your hands down until they can touch your feet as much as possible, then pause for a moment and return to the original position. This can be done 10 to 15 times in a row. Note that when you bend your body forward, your legs should not be bent, otherwise the effect will not be good. The elderly or patients with high blood pressure should bend more slowly.

According to the above introduction, waist fitness exercises can help you exercise your waist muscles and relieve waist pain and other problems. It can achieve good results. In fact, these movements can be completed anytime and anywhere. It does not mean that you must go to the gym or rely on any fitness equipment. It is a very simple method.