(1) Back flexion and extension? Also known as goat stand alone, it is the best choice for beginners to practice waist strength. This action load is relatively small, and it is not easy to hurt the waist.

(2) prone from both ends: the effect of standing up twice to exercise the waist, and comprehensively exercise the back, waist and buttocks.

(3) Swimming standing: It is a bit like prone position, but it mainly exercises the waist from an oblique angle, and some of them are like the hands and feet (left hand, right foot, right hand and left foot) in freestyle to keep balance and exercise the back and buttocks comprehensively.

(4) Bend your legs and bend your body: Beginners can choose to use their bare hands; When you get used to the movement and increase your waist strength, you can carry the weight properly: ordinary weight-bearing barbells can also be done on Smith machine. Comprehensive exercise of waist, waist and buttocks

(5) Pull hard after bending: In the practice of improving waist strength, pulling hard is undoubtedly the most effective action. Comprehensive exercise of waist, waist and buttocks