The waist is the support point for our upper and lower bodies. Many people are keen on training the back and chest of the upper body, as well as the legs of the lower body. But I lost interest in exercising the middle waist. In fact, due to modern work and rest habits, waist exercises need to be strengthened. So what do you think you should do when doing waist exercises? Let’s go take a look below!
Xiao Yanfei
On the ground or a hard bed, lie prone and inhale, raise your head, neck, chest and legs at the same time, stretch your arms back, only your waist is pressed against the bed, so that your body is in an anti-arch shape. Exhale ?reduction. Or put a pillow on your abdomen and lift your head and legs until they are in line with your lumbar spine. Do it once in the morning and once in the evening, do 3 groups each time, do 15 reps in each group, and hold for 5-10 seconds when lifting. Ensure natural breathing throughout the process. You do not need to raise your head and legs too high, but just slightly. Lifting it too high will cause increased pressure on the lumbar spine.
Ban Yanfei
Lie prone on the bed, lift your upper body upward, stretch your arms back and upward, keep your legs as still as possible, and keep your waist and abdomen tight Stick to the bed surface, and raise the angle to the extent that you feel tension in your waist, but do not feel pain. After maintaining this position for 10 seconds, relax back to the prone position, turn your head to one side and rest for 5 to 10 seconds, and feel After the waist and back are completely relaxed, repeat the above actions 5 times into one group. You can do 2 to 4 groups every day and do it at different times of the day.
Five-point support
Lie on your back with your knees bent and your feet hip-width apart. By contracting the gluteus maximus (butt muscle), lift your buttocks Lift up off the floor and stretch. Inhale, and slowly lower yourself back to the starting position. Make sure your back is always on the ground during the entire process.
Arch Bridge
The so-called bridge exercise is the arch bridge exercise. It is also about lying on your back, bending your legs and knees, and trying to lift your belly from the bed. Like an arch bridge, it reaches an arc-shaped posture. Hold this position for more than 10 seconds, then relax, take a break, and continue for 10 more times.