What are some ways to exercise your lower back muscles?

Friends who lack exercise for a long time often have obvious obesity in the upper body. In fact, there are many ways to exercise for the obesity in the upper body, such as push-ups and sit-ups. Long-term persistence can make the muscles in certain parts become tighter and stronger. Friends with obesity in the back can also exercise through the following methods.

Lying Press

This movement will exercise the latissimus dorsi and abdominal muscles.

Lie faceup on a mat, holding a dumbbell in each hand in front of your chest.

Push the dumbbells up with both hands, raise your legs, and curl up at the same time, extending your limbs toward the ceiling.

Slowly lower your legs and place your arms behind your head until you are on all fours, returning to the starting position. Repeat 12 times

Double pull arm

Stand with your feet hip-width apart, holding a dumbbell in each hand.

Keep your knees bent, your back straight, and your arms at your sides.

Stand up, bend your arms slightly and then lift them up, then lower your hands back to the starting position. Do this 15 times.

Superman

This exercise will exercise the latissimus dorsi, erector spinae, and gluteal muscles

Lie face down with your legs extended, holding a dumbbell in each hand and your arms extended forward

Raise your legs as far off the ground as possible, with your arms 30 cm off the ground

Hold for 5 seconds, return to the starting position, and do 12 times

Bird Movement

This exercise will work your erector spinae, glutes, and hamstrings.

Put your left foot on the ground, stretch your right leg backward, keep your back parallel to the ground, hold a dumbbell in each hand, and keep your arms vertical to the ground.

Bend your elbows slightly, lift your arms up to the sides, then lower them back to the starting position, and repeat 15 times

How to do the "Wild Goose Pose": Lie on your stomach without your pillow. Lift your chest and head straight, and stretch your arms and legs into the air, like a flying wild goose. When exercising, a single lifting action should last for 5 seconds, then relax the muscles and rest for 3-5 seconds. This is one cycle. Exercise once in the morning and once in the evening every day, do 30 cycles each time, and persist for a long time, it can effectively relieve the symptoms of lumbar muscle strain.

No matter which part of the body is obese, you should control your diet. In addition to eating small and frequent meals and having three meals on time, you should also eat less foods that are high in sugar and fat, especially animal fats that are difficult for the human body to digest and absorb.