First lie on your side and lift your legs. Put a pillow on the bed or on the ground and press it with your abdomen. Stretch one hand forward and put the other hand on your side to keep your body balanced. Legs straight, thighs straight, lift up. Lift your leg on tiptoe ten times and do it on the other leg ten times. You can do it back and forth three or five times.

Second, it is antagonistic exercise. Its function is to exercise your stress ability, reaction ability and comprehensive ability, and make your body coordinate. Antagonistic sports don't need too much intensity. Doing some moderate intensity exercise is very good for your body coordination and recovery, such as this badminton.

Third, abdominal pressure exercise, you can do abdominal pressure exercise every morning and evening, squeeze this cabinet, put two forearms on the table in front, the height is appropriate, slowly press the middle waist and abdomen, stay for five seconds, and do it about ten times each time.

On the one hand, it can strengthen the exercise of lumbar muscles, on the other hand, it can make the intervertebral space, fibrous ring and intervertebral ligament rotate and pull to generate peripheral pressure, and the protrusions are easy to retract, which can restore the anatomical function of vertebral joints and achieve the adaptive state.

Fourth, it is a swallow-like exercise, lying prone on the bed, raising your hands to the front desk, lifting your legs straight, lifting your upper body upward, and lifting both ends of your body off the bed at the same time, like a swallow flying, doing it about 30 times a day.

Fifth, sit-ups. By twisting your knees and torso alternately, you can generate momentum and make your heart beat faster. These movements mean that you are training the whole abdominal wall, and sit-ups have been proved to stimulate waist strength more than any other core exercise.

Sixth, it is a group exercise, lying in bed, first doing hip flexion, knee flexion and sit-ups, then holding your knees with your hands and sticking them to your chest 15 times.

Seven, that is, get on your back, lie on your back, put your hands flat and your legs up, just like pedaling a bicycle. Do it once every morning and evening for about ten minutes.

Eight, that is, bow your waist, stand with your legs together, roll and squeeze your waist and buttocks forward until you reach the limit, and then withdraw. Repeat this fifteen times.

Devices that can exercise the waist:

1, Roman chair

Beginners can choose Roman chairs when practicing waist strength. The name of the action is "Goat Stand Up". This instrument is simple and practical. The general style of Roman chair doesn't need much debugging, just adjust the height of Roman chair according to your height. That's enough.

Action essentials: after adjusting the height of the Roman chair according to your own height, step on the pedal of the instrument with your feet, stick your legs on the lower end of the instrument, straighten your legs and lie prone on the upper end of the instrument.

Put your hands on the opposite shoulder, keep your eyes looking forward, keep your neck and body straight, inhale when you are ready to start the action, and then slowly lower your waist. At this time, exhale, and your body will be lowered to the level of the ground, and then straighten your body with the strength of your waist. Then practice again and again.

2. Abdominal chakra

The abdominal wheel is a small propeller, which can exercise muscles and joints and lose weight. The material is generally high-quality engineering plastic, with simple design, beautiful appearance, durability and convenient use. Fat used to exercise various parts of the body, such as abdomen, waist, buttocks and arms. Because the space required for exercise is simple, it is convenient for family use.

Try to bend your back slightly into an arc while keeping your arms tense. Don't exhale when your body is not at its peak. In addition, the more difficult part lies in exhaling and resting when close to the ground. Then, inhale and bend your back, and then return to the original state.

3, twist waist plate

With the help of the user's own weight, the waist twisting disc naturally stimulates the soles of the feet repeatedly by stepping on the magnetic massage cushion, and arouses the power of various organs of the human body through the conduction of peripheral nerves and the role of magnetic therapy.

With the twisting motion of the left and right waist, the effect of magnetic waves is transmitted to all parts of the human body, generating a vortex-like secondary current in the human body, eliminating excess fat accumulated in the body (especially in the abdomen and waist) and achieving the effect of strengthening the body.