What is the golden movement for waist training?

Nowadays, people are under increasing pressure in life, but their living habits are getting worse and worse, and they do not pay attention to physical exercise, etc., which leads to many people suffering from back pain and other conditions. Men's low back pain may also be accompanied by kidney deficiency. In this case, people need to pay attention and actively exercise their waist and abdomen. There are some golden movements for waist training. Below I will introduce in detail what are the golden movements for waist training.

Golden movements for waist training:

1. Forward Bend Squat

When exercising, you can use the process of bending your legs forward and squatting to strengthen your waist. At this time, remember to hug your knees with both hands, and then squat down. Different people should control the squatting depth, it is best to squat deeply, and then stand up. Repeat the action fifty times.

2. Touch the ground and lift your hips

You don't have to touch the ground, just keep your hands as close to your feet as possible. Your legs must be straight and not bent. You can maintain the movement of lifting your hips and touching the ground for thirty seconds. One set of movement is twenty times.

3. Abdominal flexion

Keep your body upright. Open your feet to shoulder width, stretch your left arm above your head, bend your waist, tilt your upper body to the right, and lean down to the right as far as possible without bending your legs. Stretch your right hand toward the floor. Feel the stretch in your left waist muscles. Stay for a few seconds and repeat in the other direction. Do this 6 or more times.

4. Strengthen your posture

Lie prone with your arms outstretched in line with your shoulders. Forehead touches the ground. Inhale, slowly lift your head, hands, and feet off the ground, stay still, and breathe naturally (2 to 5 breaths depending on your situation). Exhale while slowly lowering your body under control. Relax your back and body muscles.

Adjust your breathing. Repeat the exercise 3 times. It can effectively exercise the waist, spine, abdomen and buttocks muscles.

5. Waist rotation

Stand upright with your feet shoulder-width apart (or sit on a stool), back straight, abdomen in, and chest out. Place your hands slightly below your chest, bend your elbows, and place your hands on top of each other. Keep your lower body still, and move your arms to the right as far as possible while rotating your waist. Return to the center position and rotate in the opposite direction. Repeat the entire movement 10 times

above.