In addition to the chest muscles of the upper body, the back muscles and waist muscles are the two focuses of our exercise. There are many ways to exercise these two muscles. Some train the back muscles and waist muscles separately, and some can train the waist muscles and back muscles together. So what do you think you should do to exercise your back muscles and waist muscles? Let’s go take a look below!
Lean over and lift your legs
Lie on the yoga mat, fold your palms together, and rest your forehead on the back of your hands . Relax your left leg, tighten your right thigh muscles, and extend your toes back. Inhale and slowly lift your right leg about 30 degrees, and keep extending your toes back. Pay attention to the right hip bone to remain on the floor, and do not tilt your right hip. If you want to make it more difficult, try lifting both feet at the same time.
Little Flying Swallow Pose
Still prone, with the chest and abdomen as the support point, lift the head and legs, stretch the arms and hands back, and look like flying Yan, hold on for about 15 seconds, rest for a while, and then repeat for 3 to 4 groups.
Three-point support method
Lie on your back, remove pillows and bend your knees, lift your abdomen and buttocks upward as much as possible, and rely on your head and feet to support your body at three points After lifting the weight to the highest point, maintain this position for 3 to 5 seconds, then relax the muscles and rest for 3 to 5 seconds, which is a cycle.
Dancer Stretch
Sit with legs straight and back straight. Then bend the left knee, place the left foot in a position that is in line with the knee of the right foot, twist and stretch the upper limbs to the right, and place the elbow of the left arm in line with the position of the left knee. Hold for 15 seconds and then return to the original position. Bend your right knee and repeat.
Five-point support method
Lie on your back, remove pillows and bend your knees, lift your abdomen and buttocks upward as much as possible, rely on your head, elbows and feet Support the weight of the body at five points. After lifting to the highest point, maintain this position for 3 to 5 seconds, then relax the muscles and rest for 3 to 5 seconds. This is a cycle.