What are the fitness methods for waist exercise? These four methods are very effective

Sitting for a long time and bad living postures will cause pain in our waist muscles. If you want to solve this situation, it is best to add more waist exercises in daily life to relieve your waist problems. So what do you think are the fitness methods of waist exercise? Let’s take a look together!

Fitness methods of waist exercise

1. Thoracic vertebra stretching

Lying on the side on the yoga mat with your left foot bent to the knee, you can put a pillow or roller under the knee, grab the left knee with your right hand to stabilize the body. The left hand extends horizontally outward, and the body and vision extend to the left at the same time. After pausing for about 10 seconds, return to the starting position and change sides. You can do it 3 times on each side. Pay attention to the breathing rhythm during the process. Tip: When extending the body, only turn the upper back, and the butt will not follow. Move.

2. Stretch your waist

Sitting position, place your feet flat on the ground, palms facing outwards with both hands, raise your left hand over your head, hold your left hand wrist with your right hand, gently pull up, pause for about 15 to 20 seconds, and then slowly playback. During the process, use deep breathing and change sides to do it 3 to 5 times. Tip: Sit your butt firmly, or choose a chair with a backrest to avoid too much shaking.

3. iliopsoas muscle stretch

The starting position is, on the yoga mat, kneel on the left knee, bend the right foot, and thighs and calf at 90 degrees, gently support the right knee with both hands to maintain the body's stability. Exhale, move the center of gravity of the body forward until the front side of the left thigh is tight, stay for about 15 to 20 seconds, maintain the breathing rhythm during the process, and slowly return to the starting position, change the side movement, and do 3 on each side ~5 times.Tip: Keep the back straight and use force to keep the pelvis in the correct position to achieve the effect.

4. Waist protection skills

4. Stand with both feet shoulder-width as wide as you want. Put the backs of your hands on the two Shenshu points on the back waist (under the second lumbar vertebra, about 4.5 cm away from the midline of the back). While regulating your breathing, walk forward slowly. Take the right foot first as an example, when the right foot is in front, the heel is on the ground, and the foot is When the tip is raised, the body should be relaxed, and the front of the body should be tilted slightly to the front of the right. When the right heel is on the ground and the toes are raised, do two "sucking" movements in a row. The center of gravity of the body slowly moves to the right leg and right foot. When the center of gravity falls on the right foot, place your feet flat, point the left toe to the ground, and when the heel is pulled up, do a "swish" movement when the body turns to the rear left.

Editor's recommendation:

Which muscle to exercise in squatting exercise What are the common squat errors? The benefits of reverse plank support Standard movement of reverse plank support

What is a frog pedestal? What is a frog pedestal?