The inflexible person - it can often be heard not only about very proud man or the woman. It is also possible to characterize also that who has problems with the back, and the waist in particular. In order that such troubles it is necessary to avoid, care for the back always. And, of course, to strengthen waist muscles.
1. To train back muscles, it is regularly necessary to be engaged in physical exercises on strengthening of the waist. One of them looks so: the home position - on all fours, resting knees and elbows against the floor. Actually exercise represents simultaneous raising of the right hand and left leg. They should be straightened parallel to the floor. It is worth holding the body in such situation not less than 2 seconds, with repetition of exercise from 10 to 20 times. Also don't forget to alternate hands and legs.
2. Use one more, not less effective exercise. Lay down on the floor on the stomach, hands along the trunk, slightly raise legs and the head, so that the small deflection around the waist was formed. Try to hold in it situation the body several seconds. Then smoothly return to the home position. When you are able to repeat exercise of 20 times, enclose yourself under the breast the pillow for increase in loading.
3. Be engaged in the streyching. Nothing so helps strengthening of lumbar muscles as the extension. You sit on the floor or the special training rug, bend legs in knees. Now you need to embrace them so that you could lower the chin on the breast. Cave in in the back further so that it was rounded then slightly deviate back. You don't hurry and smoothly come back to the home position.
4. One more exercise looks so: you lie on the stomach and begin to tear off legs from the floor serially, and then to lower them back on the floor. After you warm up, take away the leg back (you watch that it was the straight line, and the basin didn't come off the floor) and hold it so from 3 to 5 seconds. Change the leg. Now raise at first one leg, and then the second then to lower at once both slowly and smoothly.
5. The great way for strengthening of muscles of the waist - work with legs. Lying on the stomach, raise at the same time two legs, then slowly and accurately part them in the parties then connect together and lower. Also you can try to urepit lumbar department of the backbone as follows: lying on the stomach, raise both legs and hold them in such situation some time (how many you will be able), then accurately lower.