What are the exercises for waist muscles?

Many people want to exercise their abdominal muscles, or their leg and waist muscles, but they don’t think of exercising their waist muscles. Especially for some fitness beginners, waist muscle training is often neglected. Among these fitness beginners, some believe that only the arm muscles, shoulder muscles and abdominal muscles need to be trained. Of course, this idea is incorrect. The muscles of the human body are a coordinated entity, and exercise should be whole-body.

Here are some exercises for your waist muscles.

The training of the waist muscles mainly refers to the lower back muscles, which are mainly composed of the erector spinae muscles. Please see the red marked parts in the figure below for details. Generally, there are five main exercises for training the waist muscles, namely barbell deadlift, dumbbell deadlift, seated barbell push-up, push-up, and Smith rack deadlift.

Specifically, there are many movements and postures to exercise the waist muscles, such as barbell deadlift to exercise the waist muscles, dumbbell deadlift to exercise the waist muscles, push-ups to exercise the waist muscles, seated barbell push-ups to exercise the waist muscles, and Smith rack deadlift to exercise the waist muscles.

Due to the particularity of the waist muscles, it is recommended not to exercise the waist muscles more than 1.5 times a week.

Swallow Flying Method: Lie on your stomach with your hands behind your back. Push your chest and head up so that your head and chest leave the bed. At the same time, straighten your knees and push your thighs back to leave the bed. Maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle.

Flying Swallow Method: Lie on your stomach with your hands behind your back. Push your chest and head up so that your head and chest leave the bed. Maintain this position for 3 to 5 seconds, then relax your muscles and rest for 3 to 5 seconds. This is one cycle.

It should be noted that people's waist muscles are often affected by work habits or life habits, and have varying degrees of stiffness or atrophy. For example, office white-collar workers who sit for long periods of time, or blue-collar friends who often bend over to work, will inevitably suffer certain damage to the waist muscles. Therefore, if you want to maintain a healthy waist muscle shape, you might as well take time out of your busy work to move your body and do some fitness exercises.