1, kick in the air
Friends who have practiced abdominal muscles know that air kicking is very effective for abdominal strength exercise, which can be clearly felt during exercise. However, when kicking in a short distance, it should be noted that when you lie on your back on the floor, your lower back needs to be tightly attached to the ground, and there should be no gap between you and the ground, which will easily stress your waist and cause waist injury.
Step 2 sit-ups
Sit-ups are the simplest movement compared with other exercises to practice abdominal muscles, but they do have the greatest damage to the waist. Therefore, if you want to avoid hurting the waist by practicing abdominal muscles, you can choose half-way sit-ups, that is, when you get up, you only lift your shoulder blades instead of sitting up all over your upper body, so that the stimulation to the waist is reduced and the effect of practicing abdominal muscles is obvious.
3, belly roll action
Whether it's fitness ball belly roll, leg lift belly roll, or other belly roll exercises, you must
Pay attention to the neutral position of pelvis. If you have friends who have hurt your back, you can also choose to lean back, but don't let your pelvis lean forward, which will easily hurt your lumbar spine. Doing belly roll in the position of ensuring pelvic neutrality or backward can ensure that the rectus abdominis is is isolated, and it is not necessary for muscle groups such as lumbar vertebrae to participate in sports, thus protecting the waist well.
There are many ways to exercise abdominal muscles, but in order not to hurt the waist when practicing abdominal muscles, we must master the correct exercise method during the exercise process and avoid forcibly or strongly stimulating the waist, so as to protect the lumbar spine well and achieve the purpose of practicing abdominal muscles without hurting the waist.