There is no such thing as the best way to train the waist muscles, the general method of exercising the waist muscles is to hold the knees against the chest, alternating limbs to support the ground, Yan Fei, and so on. 1. Hold the knees against the chest: start lying flat on the mat above, raise one side of the knee and use both hands to force close to the chest, adhere to the 10 seconds after the return to the starting position, change the other side, repeat 5 groups. 2. Alternate limbs on the ground: kneeling on a yoga mat, keep your elbows and feet perpendicular to the ground, lift the opposite side of the hands and feet upwards, keep your back level, insist for 5-10 seconds, slowly lower back to the initial position, rotate between the two sides, 5 times for a group. 3. Swallow fly: lying prone on the yoga mat, hand back stretch, head tilted back, legs taut back stretch, back force, the body reversed, lifting to keep 5 ~ 10 seconds, cycle repeat, 5 times for a group. When there is lumbar pain and discomfort, or accompanied by other symptoms, should promptly go to the hospital, under the guidance of the doctor to give targeted treatment.