Stand straight. Legs apart, arms raised horizontally, upper body bent forward, fingers of left hand touching right foot, right arm naturally raised. Don't bend your legs and arms, inhale, then recover and exhale. In the other direction, repeat. Do it eight times in a row

2. Leg bending:

Keep your arms flat on the ground in supine position, bend your knees and lift them at the same time after straightening your legs, and inhale to make your thighs close to your abdomen; Then exhale and slowly restore. Repeat 8 times.

3. Lift your legs and abdomen:

Mainly to develop lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down. After this action is done evenly, bend your knees and continue to do the same action. Repeat 8 times.

4. Walking:

Walking can exercise the muscle strength of waist, buttocks and lower limbs, enhance the coordination between limbs and trunk movement, and maintain the physiological curvature of lumbar spine.

5. Climb the stairs:

Going up and down stairs can enhance muscle strength, especially when going down stairs, the center of gravity leans back and the waist muscles contract and relax, which plays a great role in protecting the physiological curvature of lumbar spine.

6, ballroom dancing:

It can strengthen the muscle strength of the waist and legs and coordinate the tension of the waist and abdomen.

7. Sit down and bend over:

Mainly aimed at the development of upper and lower abdominal muscles. Straighten your knees, lean back and forth, keep your body balanced, and then bend your knees and abdomen to make your abdominal muscles flex extremely. In practice, feet can never touch the ground.

8, "cycling" movement:

In supine position, bend and stretch your legs in turn, imitating the action of pedaling a bicycle, which is fast and flexible, and the flexion and extension range is as large as possible. For 20 years? 30 seconds.

Extended data:

Precautions for strengthening waist muscles:

1, choose a targeted exercise method.

There are many exercise methods, but in order to gain muscle as soon as possible, we must follow the same principle: in the process of exercise, under the premise of not increasing the number and time of exercise, gradually increase the weight of exercise equipment, so that muscles can generate more and more strength to overcome, and soon feel tired, thus exercising muscles.

2. master the amount of exercise.

When exercising, people often choose to lift dumbbells, sandbags, tension springs and rubber strip, so what weight of tension springs, dumbbells and rubber strip should they choose? This should be based on everyone's muscle strength, which is generally more than 2/3 of my maximum muscle strength. For example, if you can lift a 6 kg sandbag with the greatest strength, you should choose a sandbag above 4 kg to practice.

3. master the rhythm of exercise.

The exercise of muscular dystrophy patients needs a certain interval. When muscles have enough rest time, fatigue can be completely eliminated, and the consumed substances can be fully compensated. Through excessive compensation, muscles can gradually become bigger.

On the other hand, if you exercise too frequently and don't have enough time to rest your muscles, you can't eliminate fatigue in time, and the consumed substances can't be replenished in time, so your muscles can't be strengthened. So exercise should pay attention to the rhythm, not the more the better. But the interval should not be too long. Generally speaking, it is better to exercise once a day or once every other day.

People's Network-The key to exercise waist protection is to teach you a few tricks to exercise your waist and abdominal muscles with your bare hands.