What are the methods to exercise waist muscles

Many people who do muscle training for the first time often ignore waist muscle training. Because in the eyes of beginners, strong pectoral muscles, round arms, and sexy abdominal muscles are the focus of muscle training. Of course, this is definitely a misunderstanding. In the process of muscle training, waist muscle training is essential. Because if a person's waist muscles are too weak, then when training muscles in other parts of the body, the body's supporting ability is obviously insufficient, and the person will feel tired more easily.

If a person's waist muscles are injured, he will not be able to train muscles in other parts of the body, because the waist muscles are one of the muscles that stabilize the core of the body. The training of the waist muscles mainly refers to the lower back muscles, which are mainly composed of the erector spinae muscles. Generally, there are 5 exercises for training the waist muscles, namely barbell deadlift, dumbbell deadlift, seated barbell push-up, push-up, and Simth rack deadlift.

Lie on your back and raise your legs to exercise the rectus abdominis, diaphragm, and rectus femoris. Lie on your back on a flat surface. If you are in bed, you can hold the edge of the bed above your head with both hands, or hold the bed on both sides of your body with your arms. Lift both legs up at the same time (or one leg at a time) with your knees straight. After staying for a while, slowly lower your legs back down, raising them quickly and lowering them back down a little slower. Practice the movement slowly. Inhale as you descend, exhale as you raise your legs, and complete the leg movement while tightening your abdominal muscles. Sit-ups mainly exercise the abdominal muscles, but also have an exercise effect on the legs and waist. Lie on your back on the incline board, hook your legs around the sponge column at the bottom of the machine, put your hands on your chest, and when your torso is bent upward, sit up with the strength of your abdominal muscles until you feel the abdominal muscles contract.

Hanging leg raises not only exercise the waist muscles, but also the calf muscles. During the specific exercise, hang your hands on a stable object, such as a horizontal bar, so that your body is suspended in the air, and then swing your body, especially the waist back and forth and left and right, while contracting your abdomen, slightly raising your hips, and bending your legs appropriately. One hanging leg raise should last about 10 minutes.