What exercises can you exercise your waist and what exercises can best exercise your waist

1. Bend sideways for exercise: stand upright. Spread your legs apart, raise your arms flat from side to side, bend your upper body forward, touch your right foot with your left fingers, raise your right arm naturally, and your legs and arms must not be bent, inhale, then reduce, and exhale.

Change the direction again and repeat again. Do this 8 times in a row. 2. Leg flexion exercise:

Supine position. Keep your arms flat on the ground from side to side, bend your knees and lift them up at the same time after your legs are straight, and inhale so that your thighs are close to your abdomen; Then exhale and slowly restore. Repeat 8 times.

3. Raise the legs and close the abdomen: mainly to develop the lower abdominal muscles. Lie flat on your upper body with your legs straight and as high as possible, then slowly lower again.

Once this exercise is done evenly, bend your knees and continue to do the same movement. Repeat 8 times. Fourth, the seated bending body:

It mainly develops upper and lower abdominal muscles. Straighten your knees, lean back to keep your body balanced, and then bend your knees and abdomen so that your abs are extremely flexed. During the exercise, the feet should never touch the ground.

5. "Cycling" exercise: supine position. Take turns flexing and extending your legs, imitating the movement of pedaling a bicycle, moving faster and more flexibly, and having as much flexion and extension as possible.

It lasted 20?30 seconds. Sixth, twist the waist:

Hold the handle in one hand or pull a certain weight of weight, and do waist twists and turns in various postures to exercise the external oblique and lower back muscles. The above exercises can be selected according to their own situation, and the amount of exercise each time according to their physical condition is from less to more, and gradually increases, 2 times a day.

Squats are a good way to do it. And squats are divided into many mediums, and you can search for them on the Internet.

1. Sit-ups.

It is very important to use this forging to refine your waist and judge the strength of slippery. Everyone will do the action, but the key is to be patient and persistent. Don't do it for a day, if you're afraid of getting tired, give up. Insist on doing two or three sets of fifteen as a group every day, and the effect is very good.

2. Waist twisting exercise.

Of course, if the waist is overworked and does not exercise, it will cause its fat and injury. When you have nothing to do, you can twist your waist to make your waist move and achieve the benefits of improving your waist function.

3. Turn the hula hoop.

Prepare a hula hoop to turn at home, the movements will not be coordinated at first, but after slowly mastering it, you can insist on turning for half an hour a day, and you can also achieve waist recovery.

4. Squatting horse step.

Naturally, this effect can also be achieved, but people with poor waist strength may not be able to bear it, so it is recommended that you use the usual horse steps. Advanced horse steps can be weighted on the waist, so that the weight sags the force, so that the waist strength rises.

5. Waist massage.

A good massage of the lower back is also key. In particular, you can systematically carry out some waist massage, insist on doing it once a day, or you can also put the can, so that the moisture in the back can be pulled out, and it can also be used to rebound with good waist strength.