There are many ways to exercise the lower back muscles, and the effects of these methods are good. However, some people do not know the correct exercise methods for the lower back muscles, and there are always people who use the wrong exercise methods. So, what are the correct ways to exercise the lower back muscles? Let’s learn how to exercise together!

Xiaoyanfei

Xiaoyanfei

As the name suggests, this action allows us to do the same thing as the little swallow. Flying 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.

Five-point support

The same action is to lie on your back on the bed, then remove the pillow and lift our abdomen and buttocks as high as possible, so that Our body only relies on our head, hands, and our two feet. These are five points. Relying only on these five points to support the weight of our body can exercise the lower back muscles very well. Yes, this posture can be relaxed after 3 to 5 seconds, but this posture is very suitable for everyone to do in the early stage.

Three-point support

If you have done too much in the five-point support method, you can consider using the three-point support method in the future when you are more proficient. The movements are similar. We lie down On the bed, take out the pillow, then lift it up with your abdomen and buttocks, and then rest your head and two legs to support the weight of the body. In other words, compared with the five-point support method, the support force of the two hands is removed. In this case , if you can still support it, you can better exercise your waist and back muscles. The same cycle is between 3 to 5 seconds, and then rest for 3 to 5 seconds.

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