If you ask fitness people if you have included back exercises in your plan, most people will answer that you certainly have, but if you ask them if you have specially exercised your back, the result may be different. In fact, the back is a part that many people will ignore when exercising, but if you want to get perfect and beautiful muscle lines, you must never lose your back.

You may think that you rarely hear of practicing your lower back in your usual back exercises, but in fact, it is not difficult to practice your lower back. As long as you master the right method, it is easy to see the effect. So today I'm going to teach you a few moves to exercise your back without equipment.

If you want to make your lower back stronger, you need the help of gluteal muscles, because when you want to stretch your whole body, gluteal muscles will definitely participate, which will also help you reduce the possibility of injury. So after understanding this, let's learn four movements.

First of all, the first action is frog bridge. You need to lie flat on the ground first, then tilt your legs to both sides, and then face the soles of your feet. Then you need to arch your back and hips to activate your gluteus medius so that only your feet and shoulders touch the ground.

In this process, we need to try our best to keep all muscles tight, which will affect the degree of stretching of our bodies, and when we keep this posture and arch our bodies upwards, we should try our best to keep the height of our hips. Every time you do this action, it needs to last for 5 seconds, then you need to do 10 once, and then you need to do the next action immediately without rest.

The second action is the elbow-supported single-leg bridge. You need to lie flat on the ground with your elbows at your sides. Then arch your waist, back and lower body with your feet on the ground, then try to support your body with your elbows, and then try to straighten one leg after supporting your body.

Each leg needs to pause for 5 seconds and each leg needs to do this action 10 times. At the same time, remember not to move the pelvis and above every time you change your feet.

The third action requires you to lie on the ground and then lift your upper body and legs. The average person will only lift your upper body when doing this action, but in fact, the suspension of your legs will make this action have a better effect. Then you need to slide your arms, slide your head from both sides of your body, and then return to your sides. The sliding time of the hand needs to be controlled at 5 seconds.

This action will fully exercise your lower back and gluteal muscles. An action takes 5 seconds, and then it needs to be done 10 times a day.

The last action is very similar to the third action, which requires you to lift your upper body and legs after squatting, but this time your hands don't need to slide to the top of your head, just keep swinging up and down at your sides. This action still needs you to hold on for 5 seconds.

The more times you swing in these five seconds, the better, but the more times you swing, the more likely your body will fail. When you swing for 5 seconds, you need to continue to rest in this position, instead of completely relaxing, and then flap your arms after the rest. This action is very effective in increasing your muscle endurance.

If you can, I hope you can do such a set of exercises often to exercise your lower back. After a long training, some pains in your lower back will also be improved.