Exercise waist muscles commonly used two movements, can be carried out in bed, relatively simple and practical: first, small swallow fly action, you can lie on the bed and then hands and feet upward. The waist does not move, do fly action, can increase the strength of the waist; second, supine position, two hands and two feet supported on the bed, waist up. This action is like building a bridge, so it is called the bridge action. These two movements can increase the strength of the lumbar muscles, and simple, practical, can be carried out at home, without any equipment.