How to exercise the lower back muscles

The waist and back muscles have always been an exercise area that many fitness beginners often ignore. Because in the eyes of many fitness people, the purpose of fitness is to train the chest muscles, abdominal muscles, arms and other parts of the muscles, while neglecting to exercise the waist and back muscles. However, did you know that the waist and back muscles are the core muscles of the human body, which is very important? So, do you know how to exercise the waist and back muscles? Let me introduce it to you below. Let's take a look.

Supine Leg Raise

Lie on your back and raise your legs to exercise the rectus abdominis, diaphragm, and rectus femoris.

Lie on your back on a flat surface. If you are in bed, you can hold the edge of the bed above your head with both hands, or hold the bed on both sides of your body with your arms.

Lift both legs up at the same time (or one leg at a time) with your knees straight. After staying for a while, slowly lower your legs back down, raising them quickly and lowering them back down a little slower. Practice the movement slowly. Inhale as you descend, exhale as you raise your legs, and complete the leg movement while tightening your abdominal muscles.

Sit-ups

Sit-ups mainly exercise the abdominal muscles, but also have an exercise effect on the legs and waist.

Lie on your back on the incline board, hook your legs around the sponge column at the bottom of the machine, put your hands on your chest, and when your torso is bent upward, sit up with the strength of your abdominal muscles until you feel the abdominal muscles contract.

Control your abdominal muscles and slowly fall back, keeping the entire movement within 45 degrees.

Do not use the rebound force or inertia of your back to bend your torso, do not rotate on the hips, and do not use pulling force from your legs or toes. As you sit up, keep your head and chest high, and your elbows close to but not past your knees. Don't hunch your head or you may injure your spine and lower back.

Hanging Leg Raise

Hanging leg raises focus on exercising the abdominals.

Hold on to a stable object with both hands, keep your body suspended in the air, and keep it stable without swinging back and forth.

Contract your abdominal muscles and lift your thighs until they are parallel to the ground or slightly higher, keeping your legs even or bent. Stay for a moment and slowly let go. Your thighs cannot be completely perpendicular to the ground. When lowering your legs, do not lower them too quickly or let them touch the ground. To protect your lower back, do not let your hips leave the abdominal muscle board when lifting upward. Straight-leg exercises are very intense, and beginners can complete the movements in a bent-leg position.

The above introduces how to exercise the waist and back muscles. I believe everyone has understood it. I also want to tell you that for those who exercise the waist and back muscles, due to the particularity of the waist muscles, it is recommended not to exercise the waist muscles more than 1.5 times a week. Everyone must remember that although exercise is good, it should be done in moderation.