What are the exercises for the back muscles?

The waist and back muscles are not easy to show in normal times, so many people often ignore the training of the waist and back muscles. In fact, this idea is wrong. A person's back muscles play an important role in supporting the upper body. If the back muscles are weak, a person's balance and stability will be significantly reduced. There are many specific training methods for the lumbar and back muscles. These exercises can be performed at the same time. Let me introduce them below.

The first posture is to get on all fours with your hands flat on the ground, your back straight and level, and your eyes looking straight ahead. Slowly lift your back upward and hold for about 10 seconds (repeat this movement 10 times). The second posture is to lie flat on the ground with your legs bent, your back on the ground, and your hands crossed in front of your chest. Keep your lower body in the same position, and slowly lift your head and shoulders upward and stay for about 10 seconds (repeat this back and forth movement 10 times). The third posture is to lie flat on the ground with your legs bent, your back on the ground, and your hands open in a spread-eagle position on both sides. Use the strength of your waist to lift your back, and naturally tighten your buttocks muscles inward and stay for about 10 seconds (repeat this back and forth movement 10 times).

The 4th posture is to lie flat on the ground naturally with your legs straight. Lift your lower body, tighten your lower abdominal muscles, hold for about 10 seconds, and repeat this movement 10 times. The 5th posture is to lie on your side on the ground, support your head with your hands to keep your body balanced, keep your upper body posture unchanged, slowly lift your right foot, stay for about 10 seconds and then switch sides (repeat this back and forth action 10 times).

The sixth posture is to lie flat on the ground with your legs bent, your back on the ground, and your hands open at both sides. Use the strength of your legs and waist to push your feet up over your head, with your toes placed on the ground in front of you.

This is the end of the introduction to the training methods for the lumbar and back muscles. A total of 6 different training methods are introduced above. Friends who have this need can choose 2 to 3 training methods for the lumbar and back muscles and alternate the exercises every day. During the training process, you must pay attention to personal safety. You should choose to exercise on flat ground, and it is best to have someone accompany you during the exercise to prevent accidents.