The lumbar back muscles occupy a very important position in a person's muscular system. If the lumbar back muscles are well exercised, they can not only better exert the strength of the muscles throughout the body, but also protect the spine and delay aging. As we all know, if the strength of the lower back muscles is insufficient, the spine will be easily affected, resulting in scoliosis and a series of very troublesome problems. Therefore, you must not ignore the exercise of the lower back muscles when doing fitness. Here are some tips to share with you Effective method.

Method 1: Five-point support

A very effective way to strengthen the lower back muscles The best method is five-point support. Because its force will directly act on the muscle groups of the lower back. The specific method is to first lie flat on the bed or on the ground with a yoga mat, put your feet flat on the ground, bend your knees, like doing sit-ups, put your arms on both sides of the body, bend your forearms, and raise your forearms. The arms are at a right angle, and the hands are placed on the waist and abdomen. Using the head, elbows and feet as the focus, try to lift the body off the ground. Pay attention to that the trunk muscles must be straight.

Method 2: Xiaoyan Fei

When preparing for this action, you still need to lie down on a moderately soft and hard place. Different from method one, Xiao Yanfei needs to lie prone, using the chest and abdomen as support points, trying to lift his head upward, put his two arms by his side, and try to lift back, and his lower body from the waist down, also try to lift up. It looks like a swallow is about to take flight. What needs to be noted is that you can lift it as high as possible, hold it for three to five seconds each time, and then repeat the next time.

Method 3: Straight leg raise

Straight leg raise is also very effective in exercising the lower back muscles, and if you have cervical spine problems, you cannot do five-point support. , or those whose chest and abdomen are relatively weak and find it difficult to do Xiaoyanfei, you can try the straight leg raise. The preparatory action for straight leg raising is to position the body in a supine position with the legs naturally close together. First, lift one leg to a perpendicular angle to the ground as much as possible, and then switch to the other leg.