How to exercise the waist and back muscles?

Many people desire to have a pair of very toned muscles, especially some male friends. The muscles of the waist and back are very important. If the waist and back muscles are very symmetrical, they will look very good and have masculine charm. If girls have good waist and back muscles, they will look more beautiful. So how should we exercise to exercise the muscles of the waist and back?

Swallow Flying Method: Lie on your stomach with your hands behind your back. Push your chest and head up so that your head and chest leave the bed. At the same time, straighten your knees and push your thighs back to leave the bed. Maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle.

Flying Swallow Method: Lie on your stomach with your hands behind your back. Push your chest and head up so that your head and chest leave the bed. Maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle.

Three-point support method: Lie on your back, remove the pillow, bend your knees, lift your abdomen and buttocks as high as possible, and rely on your head and feet to support the weight of your body. After lifting to the highest point, maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle.

Five-point support method: Lie on your back, remove the pillow, bend your knees, lift your abdomen and buttocks as high as possible, and rely on your head, elbows and feet to support the weight of your body. After reaching the highest point, maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle.

You should choose an exercise method that suits you and don't force yourself. For older people, it is best to have a family member to protect them when they first start practicing, and then practice on their own after becoming proficient. When practicing the support method, if it is difficult to support with the head, you can switch to back support.

There are still some precautions when exercising the waist and back muscles, especially for those who already have weak waist and back. If you have a strain on your waist and back, it is best not to do these exercises, otherwise the strain will easily become more and more serious. People who don't exercise much on a regular basis must pay attention to warming up beforehand.