The back is the main load-bearing part of the whole trunk, and many actions need to be completed with the cooperation of the back. Therefore, in order to protect this part, we must mainly tighten the core part during exercise, that is, let the muscles of the waist and abdomen be in a tight state, so as to reduce the pressure on the back and avoid injury.
Many novice athletes have thin waist muscles. Tightening the core parts can not only reduce the burden on the waist, strengthen the lumbar joints, but also reduce the risk of lumbar spondylosis, which should not be underestimated. Let's learn four moves to strengthen the waist and abdomen to help you build a tight core and protect your waist.
Abdominal rolling
Lie on the yoga mat, close your chin to reduce the neck pressure, bend your knees with your feet on the ground, tighten your core strength, let your head and shoulders leave the yoga mat, reduce the pressure on your spine, and exercise your waist and abdomen muscles. When exercising, you can bend your hands and put them by your ears. Never put them behind the cervical spine. This will easily stretch your neck and cause strain.
Stand up, at both ends of your stomach.
After lying on the yoga mat, fold your hands forward, straighten your legs, tighten the waist and abdomen of the core, lift your legs, chest, head and arms, and then slowly fall. In constant exercise, you can gradually follow the growth of back strength and increase the height of ups and downs.
Hip bridge
Lie on the yoga mat, bend your legs shoulder-width, put your hands on your sides, palms up. Tighten the muscles of the waist and abdomen, and lift the hips upward, in line with the thighs and upper torso. Don't move your shoulders and neck during exercise. This action can not only exercise the core muscles of the waist and abdomen, but also exercise the muscles of the back.
Flat side support
Lie sideways on the yoga mat, support your body with the side of your left foot and your left forearm, tighten your core and present a straight line from head to toe. The right hand can be bent and placed on the right hip until it is exhausted.
The above four kinds of waist and abdomen exercises, long-term exercise, can make your waist and abdomen muscles more powerful, and also make your lower abdomen more flat. But in addition to exercise, we should also pay attention to waist protection in our daily life. Sedentary people should exercise regularly and try to reduce sedentary situations, which is very beneficial to the health of the waist and even the whole body.