How to exercise the muscles on both sides of the waist

In our daily lives, many of our movements require the waist to exert force and support, so we all know how important the human waist is to us. The waist also plays a connecting role, connecting our upper body and lower limbs. Therefore, the waist is an important part of fitness. We can protect our waist by improving the muscle strength of the waist through exercise. At the same time, the exercise needs to be carried out safely and efficiently.

1. Sacrospinal muscle exercise method: Just bend the torso backward and then stand up, or bend the torso forward and then stand straight. During the movement, the torso is simply bent forward and then straightened. 2. Exercise method for the lateral waist muscles: Just bend or turn the torso to the side, then stand up or turn to straighten the torso. 3. Lie on your stomach on the opposite side and get up. Lie prone on the mat, keep your arms and legs straight, and raise your head. Concentrate the strength of your waist muscles to lift the hand and foot on the opposite side at the same time, pause for a moment, and then switch to the other side. 4. Goat Stretch: Lie prone on the equipment rack, keep your body naturally bent downward and feel the stretch in your lower back (choose the bending angle according to your personal physical condition), and cross your hands in front of your chest. Then concentrate the strength of the lower back muscles to straighten the upper body, keeping the upper body parallel to the ground, pause for a moment, and then slowly return to the starting position. 5. Reverse chopping wood. Stand with your feet slightly wider than your shoulders, hold the rope (dumbbells, bare hands) with your arms straight at your sides, and keep your center of gravity down until your knees form a 90-degree angle (the angle of your knees when squatting can be selected according to your own situation). Then concentrate the strength of the waist muscles to lift the rope diagonally upward from the side of the body until it is flush with the other side of the body, pause for a moment, and then slowly return to the starting position.

The right one is always the best, and this also applies to training the muscles on both sides of the waist. Therefore, when doing movement training, don't force yourself too much, just do it within the range that your body can bear. Moreover, the muscles on both sides of the waist are very important, so when using equipment, it is not advisable to use too heavy a weight to avoid damaging the muscles. You should also insist on exercising on both sides of the waist, but the number of times should not be too many. Many people are not very clear about their training volume. Don’t exercise blindly. You can consult a professional and then make a training plan.