What exercises can strengthen the waist?

People nowadays have a heavy workload and a lot of work. Some of them work overtime very late every day because of their busy work, and their bodies are a little overdrawn. If the body's nutrition can't keep up, there is no time for exercise and the physical fitness is poor, and the incorrect sitting posture for a long time is most likely to hurt the waist, and it is not conducive to improving work efficiency, and it may even cause a decline in work ability and severe inability to work. So what kind of exercises in life can exercise the waist? Let’s take a look at the detailed introduction below.

Waist protection exercise

Stand with your feet shoulder-width apart, and place the backs of your hands on the two kidney points on the lower back (below the transverse process of the second lumbar vertebra, about 4.5 cm away from the midline of the back). While regulating your breathing, walk forward slowly with your feet.

Taking the right foot forward as an example, when the right foot is in front, the heel is on the ground, and the toes are raised, the waist and hips should be relaxed, and the front of the body should be slightly tilted to the right front.

The method to coordinate with breathing is: when the right heel is on the ground and the toes are raised, do two "inhale" movements in a row. The center of gravity of the body slowly moves to the right leg and right foot. When the center of gravity falls on the right foot, keep the foot flat, touch the ground with the left toe, and lift the heel. When turning to face the left and rear, make an "exhale" movement. When practicing this posture, "inhale" slowly and "exhale" even slower. After finishing breathing, turn your body forward to return to its original position, using natural breathing methods, and never hold your breath. “Inhale” – “Inhale” – “Exhale” – “Plain”. "Ping" means returning to the natural breathing state, which can also be called "rest". Breathe continuously according to the above breathing process, practice repeatedly, with 9 breathings as a round. After completing a round, take a break and then do it again. Return to a relaxed standing position and the exercise is complete.

Waist strengthening exercise

1. Sit with your knees straight.

2. Hold your knees with both hands, pull them towards your chest, and put your head against your knees.

3. Raise your head and exhale through your mouth. When you are done exhaling, inhale through your nose.

Repeat items 2 and 3 5-7 times.

4. Lie on your back with your eyes closed. Clench your hands and place them on both sides of your body. Exhale through your mouth and inhale through your nose.

5. Exhale through your mouth, stretch your hands forward with your palms facing down, lift your upper body, and bring your hands as close to your feet as possible. 6. After exhaling, close your mouth, inhale through your nose, lean your upper body backward, and return to the original position.

The above is about which exercises can exercise the waist. You can exercise your waist according to the above methods. At the same time, you must also learn to protect your waist in daily life, develop a good sitting posture, master the movements and essentials, and use the movements flexibly. You should have a reasonable diet at ordinary times. You can eat more nuts to strengthen your waist and regulate your body. Maintain a good attitude. Eating waist-protecting foods regularly can effectively protect your waist to a great extent.