How to exercise waist muscles

Regular waist exercise can effectively help us alleviate the troubles of many diseases such as lumbar disc herniation, and can greatly reduce our risk of orthopedic diseases. However, waist muscle exercise must require long-term persistence to achieve good exercise results. Never give up halfway. At the same time, we must also choose scientific exercise methods. Let us learn about how to exercise the waist muscles.

1) Stand with your back bent and turn your waist. Stand with your feet wider than shoulder-width apart and your arms outstretched. Then twist your waist downward, touch the sole of your left foot with your right hand, stand upright, and switch to your left hand. Repeat this movement 3 sets, 20 times each set.

2) Dumbbell side waist. Stand with your feet slightly apart, put your right hand on your waist, hold a dumbbell (2-3 kg) in your left hand, and let it hang naturally. Then bend your body to the left, let your left hand hang as low as possible, and then straighten your body. Repeat this movement 2 sets, 20 times each set. Do this alternately on both sides.

3) Fitness bar side waist. Stand with your feet hip-width apart. Hold a fitness bar with both hands and place it on your shoulders (if you don't have a fitness bar, you can cross your hands and hold them flat in front of your chest), keeping your back straight. Then stretch your waist to both sides slowly, pay attention to the amplitude, and avoid straining it. Repeat this movement 3 sets, 20 times each set.

4) Lie on your side and lift your waist. This move is somewhat difficult. Lie on your side on the floor with one arm bent, supporting your body with your elbow and your forearm pointing forward. Keep your body straight, then push your waist down so that your entire lower body touches the ground, and then pull up. Repeat this movement 2 sets, 20 times each set.

How to exercise the waist muscles? We can all try to understand and use the above methods to exercise the waist muscles, which can effectively and quickly improve our own physical fitness and get rid of some diseases that cause unnecessary harm to our bodies. I hope it can be helpful to everyone. Increasing physical exercise is conducive to physical health.