Say goodbye to back and knee pain! Two key exercises to nourish your muscles and prevent aging

If you don’t want to spend the rest of your life with back pain and weak legs, you should start nourishing your muscles now to prevent aging! Back pain and knee disease are common troubles for many mature men and women. Fitness coach DiDi pointed out that two physical fitness exercises that strengthen the core muscles and leg muscle lines will help increase muscle mass and improve muscle endurance, thereby protecting the bones and joints of the waist, abdomen and legs from pain. It can also allow you to enjoy safe and healthy fun while easily exercising to sculpt your body.

Exercise does not necessarily require sweating to be effective. Strengthening the core muscles and leg lines will help you say goodbye to waist and knee pain. (Photo by Jiang Minjun)

Teacher DiDi, who switched from a professional dancer to a national karate player and later decided to become a professional fitness coach, said that she had suffered many sports injuries while dancing and exercising. Therefore, during the teaching process, she paid more attention to how to use the safest and most effective methods to give everyone the opportunity to experience safe, interesting, fun and healthy physical fitness activities.

Strengthen waist and leg muscles, burn fat and sculpt your body

"Physical fitness exercises can train muscle endurance. As long as muscle strength is enhanced, it can alleviate the most common problems of back pain and knee disease for many people." Teacher DiDi especially recommends two exercises to strengthen the core muscles and strengthen the leg lines. The purpose of physical fitness exercises to strengthen the core muscles is mainly to train the abdominal and waist muscles and say goodbye to the trouble of back pain; movements to enhance leg lines can strengthen the front and back thigh and side abdominal muscles. When muscle mass and muscle endurance increase, annoying fat will also decrease, making the body look more fit.

The key points to pay attention to when strengthening the core muscles are to place your feet and hands directly under your shoulders and knees, keep your back straight and tighten your abdomen; as for the key points for strengthening the leg lines, when squatting, check whether your knees are aligned with your toes, and when twisting your body, do not make any rotational movements in the lower body.

When doing exercises to strengthen your core muscles, keep your back straight and your abdomen tight, and avoid hunching over. (Photo by Jiang Minjun)

Keep your body balanced and breathe naturally when stretching your arms and legs. Hold for 15 seconds before switching sides. (Photo by Jiang Minjun)

【Core muscle strengthening exercise】

1. Kneel on all fours, with your hands and feet shoulder-width apart, your back straight, your abdomen pulled in, and your eyes naturally looking toward the floor below.

2. Extend your right hand forward and your left foot backward. Using your abdominal force is the key to maintaining balance. Be careful to keep your hands and feet off the ground and maintain natural breathing.

3. Change your position and stretch your left hand forward and your right foot backward. Hold for 15 seconds and then switch sides. Repeat this movement 3 times.

When squatting to strengthen your leg lines, make sure your toes are aligned with your knees and do not deviate inward or outward. (Photo by Jiang Minjun)

As you rotate your body to stand up, use the soles of your feet to press on the floor and your abdomen to push your body upward. (Photo by Jiang Minjun)

[Strengthen the leg lines exercise]

1. Stand with your feet shoulder-width apart and toes pointing forward.

2. Push your knees and hips forward and backward at the same time and squat down, keeping your abdomen tight and your back straight without hunching.

3. When standing up, rotate your upper body to the right, use the soles of your feet to press on the floor and your abdomen to push your body up.

4. After exercising for 1 minute, switch to the left side and repeat the above movements for a total of 2 minutes as one round.

【Teacher DiDi’s Tips】 :

Whether you are doing physical fitness or dancing, it is best to wear a pair of sports shoes with air cushioning function, which can reduce and disperse the pressure when jumping or bearing the weight of the body, thereby protecting the bones and muscles of the feet from injury.

Danny and teacher DiDi jointly developed and published intermittent exercise, which can burn body fat with just 20 minutes of exercise a day. (Photo provided by TTV Culture)