Waist exercise, mainly divided into two parts: one is the waist muscles for back extension exercise, the second is to carry out both sides of the bend. In the back extension exercise, usually take the swallow method, that is, lying on the bed, bilateral upper limbs and bilateral lower limbs and head up together, the stomach on the bed, so that after the exercise can increase the muscle strength of the lumbar back muscles, improve spinal stability. There is another method is the five-point support method, lying on his back on the bed, bilateral heel and bilateral elbow joints and head support, stomach up, which can also play a way to exercise the waist. Another is to bend to both sides, usually on the bed, and then bend the left side as well as the right side. These two exercise methods must be avoided before the exercise, because after the cold muscle tension is easy to do these movements when the strain. And in the exercise, exercise time, the amount of activity and the range of activities should be gradual, gradually increase, not to venture, otherwise it is easy to strain the situation.