Bian Xiao: Here are some simple ways. First, let me tell you.
Method 1: Touch the chest on one knee.
First lie flat, keep your body relaxed and your legs straight. Then keep the left leg straight, then focus on the right leg, let the right leg bend, then slowly move up, lift the leg from the waist, and pay attention to the explosive force. Hold the bent right leg with both hands, assist stretching, try to make the knee of the right leg close to the chest, and keep it for two seconds after reaching the limit. Then return to the state of straight legs. Then exercise your left leg in a similar way. It should be noted that the legs need to be practiced alternately to keep the balance of exercise. This seems to exercise the legs, but in fact it is the waist that is the main force.
Method 2: Squat under the wall.
Keep standing, with your shoulders and back against the wall and your feet about 50 cm away from the wall. Tighten the waist muscles and slowly squat down until the thighs and calves are at a 90-degree angle, and hold for eight seconds. Then return to the original standing posture. Then repeat the exercise. It should be noted that when exercising, remember to tighten the abdominal muscles, so as to exercise more effectively.
Are these two methods relatively simple? Note that the difficulty has increased. Look at the following methods.
Method 3: Start from both ends.
This method is similar to sit-ups. Sit-ups are places where the lower body sticks to the ground. This double-headed exercise is that only the buttocks touch the ground. In the initial action, the upper body is the same as sit-ups, the hands are crossed, and the legs are kept straight but not on the ground. Then while doing sit-ups in the upper body, bend your legs so that your knees are close to your body for five seconds. Then return to the initial state of landing only on the hips and repeat the exercise.
Method 4: Lie on your back and lift your legs.
As before, you need supine exercise. Let the shoulders and waist land on the upper body. The left leg bends so that the distance between the calf and thigh is about 90 degrees, and the thigh and upper body are 90 degrees. It looks like a step, and the right leg is straight. Keep your body at two 90 degrees, try your best to lift your right leg to the limit position, keep it for five seconds, restore the initial state, and then exercise for about ten times. Then change your left leg and repeat the exercise. This action, whether it is lifting or releasing the leg, affects the waist muscles and is a good exercise for the waist muscles.
Method 5: lateral bending.
Standing posture. Keep your legs apart, with the distance between your feet about 1.5 times the shoulder width, and raise your arms sideways, even with your shoulders. Straighten your legs, bend to the left, and try to make your left hand touch your left toe. Pay attention to keeping your arms and shoulders in a straight line at this time. Then return to the initial state of raising your arms horizontally. Then bend to the right, touch the tip of your right foot, and recover. Exercise repeatedly for about fifteen times.
These exercise methods introduced by Bian Xiao are very effective. If you don't have so much time for daily exercise, you can turn a hula hoop and do some twisting exercises. Are you still complaining about your back pain? Let's exercise the waist muscles. This is really an excellent way to protect your waist.