Common waist exercises mainly include sit-ups, hula hoops, belly dancing, etc., which are beneficial to waist activities.
Regular waist exercise can strengthen the back muscle exercise, help to maintain and enhance the stability of the lumbar spine, reduce the occurrence of some lumbar muscle strain, and reduce the occurrence of lumbar degeneration. Usually, we should also pay attention not to bend over for a long time, but also to keep the waist warm, which will help reduce the occurrence of waist diseases.
Pedal in the air, lie on your back on the floor, keep your lower back close to the ground, put your hands on your head, open your arms, and slowly lift your legs to pedal. Traditional belly roll, lying on the floor, waist close to the ground, hands on the head, arms open, legs flat on the ground, knees bent, jaw miniature to the chest, contraction of abdominal muscles.
Sit-ups, knees and feet, abdomen, shoulders, slowly roll up your back and then slowly lean back. Lift your legs and abdomen, lie on your back on the floor, lead your legs forward, so that your shoulder blades leave the ground as much as possible, your lower back is close to the ground, your hands are on your head, your arms are open, your legs are raised at a 90-degree angle with your upper body, your knees are slightly bent and your legs are crossed, and your abdominal muscles are contracted to lift your upper body.
Bend left and right, 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, and then bend to the opposite side.