What is the training method for iliopsoas muscle?

The composition of the iliopsoas muscle is mainly divided into the psoas major and the iliacus muscle. It is very important to do exercises in this area, which can promote the metabolism of fat in the waist and help to flatten the lower abdomen. It can also prevent the abdomen from becoming loose. Especially for women, if you pay attention to this kind of exercise regularly, it will have a good shaping effect, and it is also good for the waist and abdomen. There are also many ways to exercise.

Weight Loss Method

1. When is the best time to exercise?

You can get good results by doing it in the morning after getting up and before eating breakfast, or after a short rest after dinner. Since bathing puts the body into a resting state, exercises that increase metabolism are best done before bathing.

2. What other exercises can train the iliopsoas muscle?

Any sport will do. Leg lifting exercises are especially effective. When going downstairs, try to use the stairs for exercise as much as possible; walking with big strides is also a good exercise method. As long as you maintain the correct posture, you can get great results.

3. Is it effective to do it once every two days?

It's best to do it every day, but even a slight interval can continue to have a positive effect. The most important thing is that it’s okay to do it once every two days, as long as you persist.

Leg lifts

A. Lie flat on your back 1. Lie on your back, bend your knees to a right angle, and place your palms flat on the floor. 2. While exhaling, bring your thighs toward your chest and lift your feet. 3. Move your thighs toward your chest again, then put your feet back to the original position, and repeat 8 to 10 times. 4. Straighten your legs slowly for 5 seconds, with your ankles at right angles.

B. Standing 1. Stand with your feet shoulder-width apart, knees slightly bent, and right foot raised to hip level. 2. After straightening your back muscles, lift your left foot in the same steps and repeat 8 to 12 times. Pendulum movement 1. Put your hands on your hips, lift your right foot to 35 degrees to the outside of your thigh, and hold this movement. 2. Then, swing your right foot to the left, hold this position for about 2 seconds, complete this movement, and repeat 8 to 10 times.

Precautions

1. Please do not hold your breath when exercising. The iliopsoas and abdominal muscles work with your breathing. No matter what movements you perform, do not hold your breath. Focus on breathing naturally and slowly.

2. Combine with several sports content. Combining several actions will be more effective. It is far more effective to perform one movement and then switch to other movements rather than trying to increase the number of times you do one movement.