Waist movement fitness exercise video tutorials are as follows: web link
The more common waist movement method, mainly is to choose to sit up, or choose to turn the hula hoop, can also be appropriate to jump belly dance and so on are conducive to the activities of the waist.
Frequent lumbar exercise can strengthen the lumbar back muscle exercise, help to maintain and enhance the stability of the lumbar spine, will reduce the occurrence of some lumbar muscle strain, but also reduce the lumbar spine degeneration occurs. Usually also pay attention to not long time bending activities, but also pay attention to the lumbar warmth, will be conducive to reduce the occurrence of lumbar diseases.
Air pedaling, lying on the floor, lower back close to the ground, hands on the side of the head arms open, legs up slowly pedaling bicycle action. Traditional curls, lie on your back on the floor, lower back close to the floor, hands on the side of your head and arms open, legs flat on the floor and bend your knees, lower jaw to the chest, contract your abs.
Sit-ups, lie on your back and bend your knees with your feet fixed, contract your abdominals, lift your shoulders, slowly roll your back and then slowly lean back. Lift the legs and roll the abdomen, lying on the floor, legs forward, so that the shoulder blades as far as possible to leave the ground, the lower back is close to the ground hands on the side of the head, arms open, legs up and the upper body into a ninety-degree angle, legs crossed knee joints slightly flexed, contraction of the abdominal muscles to lift the upper body.
Left and right bending movement, slightly apart from the two feet standing, hands above the head to hold, and then first to the left to make the whole upper body including arm bending, about bending thirty to 45 degrees, and then to the opposite side of the bending.