1. Roman chair standing practice. Adjust the seat cushion to the height of your hip joint, cross your hands on your chest, lean forward and down, raise your head, look forward and slowly return to the starting position. It can be repeated about fifteen or twenty times.
2. Sit down and do abdominal exercises. Adjust the seat, handle, etc. To their proper height, sit in the seat, hold the handle with both hands, step on the anti-skid pedal with both feet, tighten the waist and abdomen and press it down, so that the waist and abdomen will remain tense when recovering.
3. Yoga ball. Stick your back on the yoga ball, lean up, your feet are shoulder width apart, and the distance between thighs and calves is about 120 degrees. Move your legs back along the ball until your whole back is on the ball, and stay for about half a minute. Pay attention to relax when you do it, so that your waist and spine can be fully stretched.
4. The weight-bearing dumbbell bends sideways. Feet apart, shoulder width apart, stand upright, hold the dumbbell with both hands, gradually shift from the waist up to one side of one hand, then return to the starting position and bend to the other side. When using this method to exercise, you should pay attention to choosing the right dumbbell according to your physical condition. It is not that the heavier the dumbbell, the better the effect. The choice of dumbbell weight must conform to your actual situation.
In addition to these methods, we should also pay attention to stretching and relaxation after exercise. In short, there are many ways to practice waist, so we should stick to it. In order not to be left behind by busy work, step up your exercise.