Waist and abdomen core strength training method

Recently, many people's fitness is not very good, especially those who exercise regularly. Core strength training of waist and abdomen can effectively help us increase abdominal muscles and improve our physical fitness, but many people do not have a good way to learn new methods. Let us learn about the core strength training method of waist and abdomen. You can try to use it for exercise.

1. Body rotation exercise: Stand with your feet shoulder-width apart, bend your upper and lower arms in front of your chest, point your forearms upward while your elbows sink, and keep your palms facing each other. With the waist as the axis, first turn the body forward, then to the right. Repeat 12 times, and you can increase the intensity appropriately.

2. Bend down and stretch backward: Stand with your legs shoulder-width apart and your toes pointed inward. Bend forward elastically so that your hands touch the ground. Then reposition and stretch your waist backwards, also stretching it elastically to the maximum extent. Repeat this exercise method for lumbar disc herniation five to ten times. After the condition improves, increase the range of motion and make sure to proceed step by step.

3. Bending and turning the waist: It includes bending forward and backward, bending to the left and right sides, turning the waist left and right, etc. Do it once in the morning and evening every day. Proceed at a moderate speed and with a little effort, and proceed step by step.

4. Sit-up method: The patient sits upright on the bed with knees straight and arms stretched out in front of the chest, parallel to the bed. Inhale while contracting the abdomen, then bend forward and try to touch the feet with both hands. Hold for 3 to 5 seconds, then slowly exhale, relax and return to the initial position. Then put your right arm behind your back, straighten your left arm, bend over and let your left hand touch your right knee joint. Repeat 5 to 10 times. When doing this exercise method for lumbar disc herniation, you should pay attention to your own condition.

5. Leg stretching: Sit on the bed, bend one knee slightly, straighten the other lower limb, lean forward to press on the straightened lower limb, and then switch to the other lower limb. This exercise method for lumbar disc herniation is relatively simple and it is best to stick to it.

6. Crawling training: The limbs are in a crawling position, and the waist is bent and lowered in turn. Then turn sideways and touch the left (right) foot with the left (right) hand, raise your hands and turn around, and finally put your hands on the ground and crawl. Do this for 30 minutes every day.

7. Swimming: Swimming can bring a good therapeutic effect on the patient's recovery from lumbar disc injury. It can also have a good effect on relieving symptoms such as lumbar muscle strain and low back pain.

We all need to master the core strength training methods for the waist and abdomen. Doing some appropriate physical exercises daily can effectively help increase our waist and abdomen strength, increase abdominal muscles, effectively enhance our own quality, enhance our immunity and resistance, protect us from many unnecessary diseases, and live a healthy life.