When a man takes usual exercises, his waist, back, shoulders and arms play very important roles.  If you want to keep those parts agile, you had better take more exercises orientated and helpful to them.  Regularly taking the simple soft exercises below will strengthen the supporting power of your arms, waist and back.  The exercises can be taken conveniently on the bed or floor every day.  The men who want to keep strong had better make some time nightly to do it certain times, exactly how many times depends on their respective constitutions. 

    Lie on your belly and stretch, facing the floor.  Straighten your body as far as possible, put your arms out straight forward, raise your head a little, stretch your arms forward and stretch your legs backward to the greatest extent.  This attitude should last for 10 to 15 seconds each time , then relax slowly.

    Stretch in a Cat Pose (stretch like a cat): firstly put your arms out straight forward with the palms touching the floor, then move your body above the knees backward until buttocks tightly touch heels (sit on the calves) in a kneeling attitude, stretch your arms, shoulders and back as far as possible.  This attitude should last for 10 to 15 seconds, then relax slowly, then repeat the whole movements.

    Curve your back in a press-up attitude with knees touching the floor.  Support your body with your arms against the floor, the arms are a little beyond the shoulders, then bend and straighten the arms (press-up movements).  Remember to keep your waist slightly curved.  This attitude should last for 10 seconds each time, then repeat the movements.  Please keep in mind that you should do this according to your own strength, never overreach yourself.