For the exercise to protect the waist, it depends on whether it refers to the exercise method, or the usual badminton or soccer and other sports. If it is badminton, soccer and other sports, the best exercise to protect the waist is swimming, because when swimming people float in the water, when the lumbar spine almost no weight bearing, so swimming is very good. There is also yoga, because yoga can improve the body’s flexibility, can improve the body’s extensibility, the exercise of the core muscles is also good, do yoga is also very good. There is also taijiquan, when playing taijiquan need to flex the lower limbs to maintain the stability of the lumbar spine, the muscle training of the lumbar spine is also very good. So for the protection of the waist sports generally recommended these three, namely tai chi, yoga, swimming. If it is to protect the lumbar spine or strengthen the lumbar spine through training, it is recommended that the flat plate support, side bridge exercise, because the flat plate support can strengthen the core muscle strength training, side bridge can also strengthen the lateral core muscle strength training. The muscles around the lumbar spine are collectively known as the core muscles, and when the core muscles are stable, the lumbar spine itself is more stable, and the possibility of re-injury is lower, so these are recommended.