Waist muscle exercises

Regular physical exercise can help us improve our physical fitness. In our lives, many people are always prone to back pain and other phenomena, which will bring us certain pain, and back pain will also limit our activities. However, if you want to avoid problems with your waist, you must exercise your waist more, but you must master the method to achieve the effect. Let's learn about the methods of waist muscle exercises below.

Waist muscle exercises

1. Sideways bending exercise: Stand upright. Spread your legs, raise your arms horizontally to the left and right, bend your upper body forward, touch your right foot with your left fingers, raise your right arm naturally, neither your legs nor your arms should bend, inhale, then return to the original position, and exhale. Change direction and repeat. Do this 8 times in a row.

2. Leg flexion exercise: supine position. Place your arms flat on the ground, straighten your legs, bend your knees and lift them up. Inhale, bringing your thighs close to your abdomen; then exhale and slowly return to the original position. Repeat 8 times.

3. Leg raise and abdominal contraction: mainly develop the lower abdominal muscles. Lie flat on your back, stretch your legs and lift them as high as possible, then slowly lower them. After you have done this exercise evenly, continue to do the same movement with your knees bent. Repeat 8 times.

4. Walking: Walking can exercise the muscles of the waist, buttocks and lower limbs, enhance the coordination of the movements of the limbs and trunk, and maintain the physiological curvature of the lumbar spine.

5. Climbing stairs: Going up and down stairs can help increase muscle strength, especially when going down stairs, the center of gravity leans backward, the waist muscles contract and relax, which plays a great role in protecting the physiological curvature of the lumbar spine.

6. Ballroom dancing: It can enhance the muscle strength of waist and legs, and coordinate the tension between waist and abdomen.

7. Seated flexion and tuck: mainly for developing the upper and lower abdominal muscles. Straighten your knees, lean your upper body back to maintain balance, then bend your knees and tighten your abdomen, flexing your abdominal muscles to the extreme. During the exercise, your feet should never touch the ground.

8. “Bicycle riding” exercise: supine position. Alternately flexing and extending your legs, imitating the motion of riding a bicycle. Your movements should be quick and flexible, and your flexion and extension range should be as large as possible. It takes 20 to 30 seconds.

9. Twisting the waist: Hold the handle with one hand or pull a certain weight, and do waist twisting and turning exercises in various postures to exercise the external oblique muscles and waist muscles.

The above is an introduction to the methods of waist muscle exercises. After understanding it, we know that there are many kinds of exercises to train the waist, such as the common twisting of the waist or running up stairs, etc., which can play a good role in exercising the waist, but we must persist for a long time to achieve better results.