waist exercises

Lying Getting Out of Bed
Get on the edge of the bed first and turn on your side, pull your legs towards your stomach and curl them, while swinging your legs down straighten up and sit down without lingering by taking strength from your elbow.

Sit first when lying down, the same; do the opposite of the process.

Neck-Back Stretch
Relaxation After the exercise, the exercises should be continued with standing movements. Head tilts forward and backward
slowly.
Then the head tilts to the right and left.
During this time, care should be taken not to turn the head
.

Half Bend Position

While the hands are spread and placed on the thigh area on the right and left, the body is forward leans right.
Take care to stretch your back muscles as much as possible during this movement.

Side Stretch Exercise
The left hand is raised in the air . The right hand is held close to the thigh area and the body leans slowly towards the right side. As the movement continues, the stretch is gradually increased. Then the right hand is lifted and stretched to the left.

Back to the Ground
After the standing warm-up exercises, the movements are continued on the floor. Ideal for a beginner.

Lie on your back on a flat surface, bend your knees, and lift your lower back with the soles of your feet on the ground. Do it at least 10 times.

Shoulder Lumbar Exercise
Lie on your back on a hard surface. Keep your back in contact with the floor, then lift your hips
and back slightly off the ground. Repeat 10 times and relax.

Knee Chest Exercise
Grasping one leg in a lying position, slowly pull it towards your chest. Then extend your foot and repeat this movement with your other leg.

Crawling Position
Take the crawling position, move your waist up and down slightly. At the same time, exercise your lower back muscles by moving your head up and down.

Face Lift
In the prone position, the head is raised and held in this position for a certain time
, then it relaxes. the left leg is lifted straight up, and after a certain period of time, relaxation begins. then this move is also used for the right leg.

Prone Supported Stretch

This time, the body is lifted with support from the hands. Hold this position for at least 5 seconds. then it loosens.

Lying Turning Sideways
In the lying position, the hands are clasped behind the head, the feet are crossed, and the body is turned from the waist down to the right. After staying in this position for 5 seconds, relax and repeat the movement to the left.

Partial Straightening
Lying on the floor with your knees bent and the soles of your feet flat on the floor, try to touch your chin to your chest
and extend your hands to your knees as much as possible
. After 10 repetitions
, take your relaxation position.

Leg Muscle Stretching
Lie on your back with one leg bent and raise and lower your other leg with the help of your hand. Repeat the same process with both legs.