What are some exercises to train your waist?

As one of the most important parts of the human body, the waist plays a unique role in the normal functioning of the human body. The waist is located in the middle part of the human body, connecting the upper and lower parts. Whether it is daily walking, running, carrying things, or doing some movements that seem to require only the hands to exert force, in fact, the waist is exerting force behind the back, but we just cannot easily notice it. The waist plays such an important role in the human body. How can we exercise it scientifically and reasonably? Today we are going to talk about waist exercises.

In my country's traditional health preservation and disease prevention theories, great importance has always been attached to the health care and exercise of the waist. It is said that "the waist is the home of the kidneys." Since ancient times, there are many ways to exercise the waist, most of which are through loosening the hips, turning the waist, bending and other exercises to dredge the blood circulation in the waist, which plays a role in strengthening the kidneys and waist. Here are some reliable ways to exercise anytime, anywhere.

1. 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.

2. 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.

3. Alternate tapping: Stand with your legs apart, 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.

4. Stand upright and relax 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.

5. Lie on your back in the bridge position with your legs bent. Use your feet, elbows and the back of your head as fulcrums (five points of support) and lift your hips up like a bridge. As the exercise progresses, you can place your arms in front of your chest and use only your feet and the back of your head as fulcrums (three-point support) to exercise. You can exercise 10 to 20 times each time. Patients with cardiovascular and cerebrovascular diseases should practice this exercise with caution.

The above exercises are common waist exercises, and our friends, especially male friends, should pay special attention to them. Men use their waist more frequently. If they don't pay attention in daily life, they are likely to suffer from diseases such as lumbar muscle strain and lumbar disc herniation. Therefore, please pay attention to this. For the sake of your own health and to reduce the risk of illness, you must pay attention to exercising your waist in your daily life.