What kind of exercise can strengthen the waist?

The waist is an important part of the human body, so it should be protected at ordinary times. So what kind of exercise can exercise the waist? Many people are prone to back pain or discomfort due to carelessness during work or labor. Back pain can cause a lot of discomfort to the body. In severe cases, people cannot work and have difficulty moving. Many people choose to exercise to train their waist. What exercise is the most effective? Let’s take a look at what exercises can help you train your waist.

1. Waist flexion and extension exercise: Stand with your feet shoulder-width apart, hands on your hips, and get into a ready position. Then do full flexion and extension of the waist four times each, and try to relax the waist muscles during the exercise.

2. The waist rotation exercise posture is the same as before. The waist rotates clockwise and counterclockwise once, then from slow to fast, from large to small, alternating clockwise and counterclockwise for eight times each.

3. When doing the "Flying Swallow" exercise, you can lie prone on the bed, remove the pillow, put your hands behind your back, slowly and forcefully lift your chest and head off the bed. At the same time, straighten your knees and push your thighs backwards to lift them off the bed. Continue this exercise for about 5 seconds, then relax your muscles, lie prone again on the bed, and rest for 3 to 5 seconds as a cycle before continuing to exercise. Proceed step by step, generally do 20-30 each time, and practice 1-2 times a day. This method is commonly known as "Little Swallow Flying". For people with weak psoas muscles or obesity, the above method is more strenuous and some alternative methods can be used. For example, it would be easier if you only lift your head and chest without lifting your lower limbs.

4. "Bridge Pose": Exercise with the "five-point support" method. 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 upward, and rely on your shoulders, elbows and feet to support the weight of your entire body. Continue for about 5 seconds, then relax your waist muscles, put down your buttocks and rest for 3 to 5 seconds as one cycle.

5. Add targeted physical therapy, such as pull-ups, chest expansion exercises, push-ups, squats, Tai Chi, health gymnastics, etc.

Note:

The first is persistence. If you don’t have good persistence, you will be busy for three days and rest for two days. Even if you are good at it, you will not be able to develop the corresponding muscles. Therefore, you need to persist day after day to keep yourself in good shape.

The second is food. Food is very important. Only with good body materials can you exercise a good body. Therefore, when exercising, you can eat more substances such as protein to maintain the quality of your body.

The third is a good work and rest schedule. I remember there is a sentence that describes it like this: "Every cell of mine has memory." Therefore, when we exercise, developing a good work and rest schedule can enable cells to maintain good memory.

The above is about what kind of exercise can exercise the waist. After reading the above, everyone knows how to exercise and protect. While exercising, you should also pay attention to the diet. Eat light food and eat more vegetables and fruits. When exercising, you should also consider your own situation. Don’t practice too strenuous movements, as it is easy to sprain your waist. Maintaining good sleep and good living habits are also very good for the body.