How to exercise waist muscles, waist exercise has tricks

The waist is an important part that supports the human body, and waist exercise is very important for people's health. In modern life, many people experience discomfort in their waist due to long periods of sitting without exercise, incorrect sitting posture, etc. So what are some ways to exercise your waist muscles?

1: Exercise 1 Posture: Lie on your stomach, keep your hips close to the bed, use your elbows to support your upper body, and gently extend your waist backward. Instructions: Start the exercise gently and slowly, initially holding the backward stretch for 5 seconds, gradually increasing to 30 seconds, and repeat 10 times.

2: Exercise 2 posture: Lie prone, keep your pelvis close to the bed, gently support your upper body with your hands, and keep your waist and hips relaxed during this process. Instructions: Hold this position for 1 second and repeat 10 times.

3: Exercise 3 posture: Lie prone, place a thin pillow under your pelvic area, stretch your hands behind your back to your waist, gently lift your head and chest, and keep your eyes looking directly at the ground. Note: Start by holding for 5 seconds, gradually increase to 20 seconds, and try to repeat 8 to 10 times.

Exercise 4 posture: Lie prone with your head and chest close to the ground. Gently lift one upper limb, tighten the opposite lower limb, and slowly lift it 5 to 10 cm off the bed. Instructions: Start by holding for 5 seconds and repeat 8 to 10 times. The goal is to hold this position for 20 seconds.

Exercise 5 posture: Lie on your back, bend both knees, cross your hands in front of your chest, and gently lift your upper body off the bed. Instructions: Hold for 2 to 4 seconds, then gently lower yourself to the starting position, and repeat 10 times. This method is used to exercise the upper abdominal muscles. Previous exercises mainly exercised the waist and back muscles.

Exercise 6 posture: Lie on your back, keep your waist close to the bed, straighten one lower limb, and slowly raise it 20 to 30 cm. Instructions: Keep your lower limbs raised for about 10 seconds, then slowly lower them, and repeat 10 times. This method is used to exercise the lower abdominal muscles.

If you experience numbness or pain in your lower limbs, or if the pain is not significantly relieved after a period of exercise, you need to see a doctor.