1, start with simple stretching exercises and gradually strengthen the waist strength. The easiest way is to stand forward, that is, in a relaxed posture, then raise your hands and fingers above your head with your palms up, and then slowly bend your upper body and arms down and left and right. It should be noted that don't try to be brave and press down excessively at the beginning of contact, otherwise exercise will not only hurt your waist, but also step by step.

2. The second simple waist exercise method is left and right bending exercise. Stand with your feet slightly apart, raise your hands above your head, then bend the whole upper body, including your arms, about 30 to 45 degrees to the left, then bend it to the right after returning to normal, and so on. The initial exercise should not be high-intensity, and do not twist the angle excessively, so as not to cause lumbar muscle strain.

Sit-ups are also one of the exercises suitable for people with bad waist. You can set goals step by step. You can do some things at a time and then take a few minutes off to continue.

4, badminton, exercise waist and whole body leisure sports. People with poor waist may have fewer opportunities to participate in full-body activities. If the weather is fine, you might as well play badminton outdoors. Do warm-up exercises well, and don't play too hard. Badminton is beneficial to the recovery of waist strength.

The last sport that is extremely suitable for people with bad waist is swimming. In water, buoyancy can relax waist muscles, and swimming has a good exercise and recovery effect on people's lumbar spine and spine. The secret is that swimming is a weight-free exercise, which is of great benefit to joint exercise.