How to exercise waist muscles

Of course, to train the waist muscles, you need to do some exercises and pay attention to the waist muscle training to make your body lines more toned. The barbell seated turn or plank support introduced below will achieve better results.

1. Barbell Seated Twist

Purpose of exercise: To tighten the external oblique muscles.

How to do it: Sit on one end of a stool with your feet flat on the ground and comfortably apart. Place a straight bar across your back and hold it with your hands at each end. Keeping your head still and making sure your pelvis does not slide on the bench, calmly and as far as you can in one direction rotate your upper body and shoulders.

Then, hold the position for a moment, and then rotate your torso and shoulders in the other direction as far as possible. Keep the entire movement completely under your control, rather than swaying your body randomly. This move contracts the obliques without using extra resistance, so it will keep them tight without adding extra bulk to your waist.

2. Plank

Purpose of exercise: To relatively train the core muscles such as waist, abdomen, thighs and buttocks.

Action essentials: 1. Keep the head, upper back and hips in a straight line

2. Place your elbows directly below your shoulders and support them with your toes.

3. Tighten your buttocks and abdomen

3. Swimming push-up

Purpose of Exercise: ContraLateral Superman is similar to the push-up, but it mainly exercises the waist from a diagonal angle, and is somewhat like the coordination of hands and feet (left hand and right foot, right hand and left foot) during freestyle swimming to maintain body balance. Mainly exercises the erector spinae (lower back or waist)

Action essentials: 1. Lie prone, stretch your body, and fully stretch your legs and arms around you. Lengthen your spine and stretch your arms, shoulders, and legs slightly off the ground.

2. Tighten your abdomen and buttocks, keep your neck and spine in a straight line, slowly raise your left hand and right leg, return to the horizontal line, then raise your right hand and left leg, always keeping your legs and hands off the ground to exercise your back muscles and buttocks.

4. How to exercise waist muscles

Prone two-end rise

Exercise purpose: Mainly exercise the erector spinae (lower back or lower back), and can also exercise the gluteus maximus

Key points of the movement: Lie on your stomach with complete relaxation, stretch your arms above your head, and stretch your legs. When you inhale, lift your arms and legs up off the ground at the same time, control yourself slightly, then slowly exhale and relax.