What are the waist strength training methods?

If a person's waist strength is well developed, the stability of the body will be greatly improved. If the waist muscles are weak, the person's endurance and explosive power will be significantly reduced. Especially for some men, whether the waist muscles are developed is directly related to physical health. In fact, the strength of the waist can be greatly improved through acquired training. For example, barbell training is a good choice.

Ordinary hip bridge (Pilates hip bridge): Lie flat on the mat, place your palms down on both sides of the body, bend your knees to 90 degrees, and place the soles of your feet flat on the mat. Tighten your hips and lift your waist up to make your body in a straight line. Count to 5 silently at the highest point, then slowly lower yourself. This counts as one movement. Plate hip bridge: This is an upgraded version of the regular hip bridge. That is, hold a weight plate that you can bear the load on your lower abdomen (the lower abdomen between the two anterior superior iliac spines) with both hands and keep your body balanced. To complete the hip-tuck and body-lift movement, the requirements are the same as for a regular hip bridge.

Barbell hip bridge, an upgraded version of the bell plate hip bridge. Lie flat on the mat, roll the barbell above the trainer's ilium, bend the knees to 90 degrees, place the soles of the feet flat on the mat, hold the barbell firmly with both hands, and the grip should be wider than the shoulder width. Tighten your hips and lift your waist. You can use the two anterior superior iliac spines to hold the barbell bar to lift it up. Keep your body in a straight line. Count to 5 silently at the highest point, then slowly lower it. This counts as one movement. It is recommended to wrap sponge foam around the middle section of the barbell to reduce the pressure of the barbell on the body.

The anterior superior iliac spines are two protrusions that can be felt by hand and are located slightly below the point of the pelvis closest to the navel. Trainers who have a certain foundation in abdominal muscle and deadlift training are welcome to try the barbell hip bridge, and start with a small weight. Allow your abdominal cavity and lumbar spine time to adapt.

The above introduces the method of using barbell to exercise waist strength. It should be noted that the weight of the barbell is often very large. During the training process, if you are a beginner, the weight of the barbell should be appropriately reduced at the beginning, but the number of training sessions per day can be appropriately increased. As the training progresses gradually, the weight of the barbell can be slowly increased, and the number of training sessions per day can be appropriately reduced.