If you can, you can use the lower body to control the smallest waist movement, and don't use special strength to control it, which will also hurt the lumbar muscles.

Two kinds are recommended, one is pedal type, which uses tension and load to rise and lower limb strength to fall.

The other is my usual elastic rope. Simply put, as long as a strong wide rubber band or elastic rope, one section is fixed on the fixed column, and the other end is fixed on the lower limb where exercise is needed. There are two ways to exercise, one is to bend straight, the other is to support the body with one foot, and the other leg is raised to 30 ~ 45 as long as possible. This method is very common in football teams.