How to exercise waist flexibility

In our entire body structure, the waist plays an important role in connecting the upper and lower parts. However, as we age, if we do not exercise enough on a regular basis, the muscles in our waist will inevitably become very stiff. This is the main reason why many friends experience lower back pain when they bend or twist their waist. So how do you exercise the flexibility of your waist? Let’s learn together today!

Steps of chest and waist compression training

1. Stand one step away from the bar, with your arms straight up and facing the bar;

2. Extend your arms forward and hold the handlebars;

3. Stretch your shoulders and chest and squeeze forward;

4. Stretch your upper body and make your waist and back form an arc;

5. Straighten your legs and let your center of gravity shift forward as you press your chest.

Steps of chest and waist training

1. Stand with your back to the bar, feet together, hold the bar flat with both hands, and squat with your knees bent;

2. When standing up straight with your legs, push your hips out quickly, and then lift your waist, chest, shoulders, neck, head and arms upwards in sequence;

3. When you finish, you should stand on half toes, with your arms straight and your chest and waist higher than the bar;

4. The upper body forms a semicircular arc, and the back and waist spine are stretched to the maximum extent to achieve the training purpose.

Waist training steps

1. Face forward, stand with your feet apart, arms open at shoulder level;

2. Lead with both arms to the side of the body, led by the fingertips, and followed by the head and upper body;

3. Stretch your arms straight to the width of your shoulders, stretch them sideways and forward, and then move them in a circle.

4. During the process, bend your upper body forward, backward, and sideways to a 90-degree angle as much as possible, lengthening the front waist, back waist, and side waist.

5. Move your head and eyes along the same path as your hands, and draw a circle as far as possible. The larger the movement, the better.

6. Straighten your legs, or bend your knees to match the direction of your body;

7. It can circle in both positive and negative directions.

Kneeling waist training steps

1. Sit on the ground with your knees bent, your knees slightly apart, your arms hanging down, and your eyes looking forward;

2. Lift both arms with your fingertips, kneel down and stand up, with your arms shoulder-width apart;

3. Move your head backwards, following the lead of your arm fingertips, and lift your chest, waist, and hips in sequence;

4. Kneel down, hold your ankles or the ground with your hands, and shape your body into an arc;

5. The thighs and upper limbs should be fully stretched, and the shoulders, back and waist should be stretched out as far as possible.

The above content introduces four small movements for exercising flexibility in great detail. Friends in need may wish to try them. Regularly doing exercises to exercise waist flexibility can not only improve the beauty of our posture, but also make our body more flexible, and avoid accidentally spraining our ankles when bending over.