Exercising the lower back muscles is good for people, but there are many ways to exercise the lower back muscles, and among the exercise methods, some methods are suitable for women, and some methods are suitable for men, but many people do not Know how to exercise the lower back muscles. So, what are the methods for women to exercise their lower back muscles? Let’s take a look at how to exercise!

1. Abdominal contraction training

Lie supine with hips and knees flexed, breathe normally, no Hold your breath and take a deep breath, and let your belly button sink actively. When it sinks to the maximum level, hold it for 10 seconds and relax for 10 seconds. The above is once, repeat 20 times. This move primarily targets the transversus abdominis, which is the basis of many exercises and can be performed while standing, walking, or seated.

2. Waist twist training

Lie on your back, bend your hips and knees 90°, keep your abdomen contracted during the exercise, slowly control your knees to move to both sides repeatedly at the same time, and keep your hip joints Keep touching the ground. Repeat 20 times.

3. Alternating limbs on the ground training

Kneel down on the mat, with your hands and feet as wide as your shoulders. Lift the opposite hand and foot upwards, level with the body, and maintain 5~ Let it go slowly for 10 seconds. Try to keep your head from extending or flexing, your back to be level, and your body to minimize swaying to both sides. Alternate between sides and repeat 10 times on each side.

4. Abdominal training

Lie on your back, fix your feet, raise your buttocks so that the weight of your body is supported by your shoulders and heels, hold for 5 to 10 seconds and slowly lower it , repeat 10 times.

5. "Flying Swallow" training

Lie prone, extend the back of your hands, tilt your head back, tighten your legs and extend them, exert force on your back, tilt your body backwards, and lift 5 Put it down for ~10 seconds, and then repeat it once, usually about 5 to 10 times. Young people can take longer.

6. Straight leg raising training

Lie on your back, place your hands on both sides of your body, and slowly lift your lower limbs. The knee joints can be slightly bent (you can do both legs or Alternate legs), then lower, repeat 15 times.