Exercising the lower back muscles is good for people. Of course, there are many ways to exercise the lower back muscles, but some people don’t know how to exercise the lower back muscles. So how to exercise the lower back muscles? Some people still understand. So, what are the four low back muscle training methods? See how many you know. Let’s take a look at how to exercise!

Little Swallow Flying

As the name suggests, this action allows us to fly like a little swallow. action. First, we should lie prone on the bed, then take away the pillow and put both hands on our backs, then lift our heads and chest, so that the head leaves the bed and the feet also leave the bed, so that the body forms a U-shape. On the bed, you can maintain this posture for about five seconds, then put it down to rest, and then do it again after a while. When you do this action, you should adjust it according to your own ability. It does not mean that the more the better.

Push-ups

Push-ups should be a fitness exercise that everyone is very familiar with, and everyone should have been exposed to it in physical education classes, and teachers should have taught it to everyone. Exercises like sit-ups and push-ups. Because these exercises can help us move to many places, and they can also make our bodies more symmetrical and test our lung capacity. And if you want to exercise the muscles of your waist and back, you can actually do it through push-ups. Everyone should know the essentials of push-ups, that is, with our back facing upwards, we bend our hands on the floor and hold them up. Lift your body with your arms roughly the same width as your shoulders, then straighten your legs and lift them up. Repeat 10 to 20 times to exercise our lower back muscles.

Plank support

Plank support is also an exercise that many athletes like very much, because plank support can exercise the muscles of our whole body, including the muscles of the waist. Many people may keep their legs together when doing plank support, but the correct method is generally to spread their legs slightly apart. And try to hold on to the plank for a longer time each time, so that it will be more effective.

Sitting and standing rotation

Another way to exercise the waist muscles is to do vertical rotation. In fact, the method is also very simple. We only need to touch the buttocks on the ground. We can choose to straighten or bend our legs, but we should try our best to hold our heads with our hands. When doing rotation, be sure to do it slowly and let yourThe waist reaches the limit, so that you can exercise your waist muscles as much as possible.