Fitness has now been popularized by everyone, and many office workers will choose to go to the gym after work. In fact, the purpose of fitness is not necessarily to exercise more, but it is a way to relax the body and mind. However, there are still many people who want to exercise some muscles and get a better figure. In short, there are many ways to exercise and the purposes of exercise are different, but in general, the purpose of exercise can directly affect the way we exercise. Today we will introduce to you what are the simple three-point low back muscle exercises?

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Straight leg raise exercise

This action is actually to raise our legs. When we are lying on the bed, we have to lift our legs to the highest point. Only when we can't lift them higher is the highest point. However, some people are unable to lift their legs to the highest point, so they need help from others. We can ask others to apply pressure for us so that our legs can be raised another 10 to 15 degrees. At this time, we will feel a little pain in the back, so that the effect can be achieved. When we feel the pain, we can slowly lower the legs and keep exchanging the two legs.

Supine arch bridge type low back muscle exercise

This action requires us to lie on the bed and bend our legs, and then make a support point in three places: our head, hands and legs, and slowly arch our body up, so that our back, waist, buttocks and lower limbs, They have all been raised to the highest level. Next we will use the five-point support method. After a period of exercise, the strength of the waist will feel significantly improved, and we will also feel that the muscles in the back have become thicker. This is the effect we want.

Xiaoyan’s flying water type back extensor exercise

You can lie on your stomach, raise your head, neck, chest and lower limbs at the same time, and then stretch your arms back so that your abdomen faces the edge of the bed, so that the body forms a reverse arc, a bit like a dragonfly touching water, Xiaoyan A gesture like flying over water. Although this action is relatively simple, it can also be very effective in exercising our back muscles. Only when the muscles in the lower back are exercised in sufficient amounts can our three-point lower back muscle exercise be successful.

The above are simple back and exercise methods. If you are interested, take a good look and start exercising!

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