What are some good exercises for training waist muscles?

It is very important to exercise the waist muscles regularly, but many fitness beginners tend to ignore this kind of exercise and training, always hoping to have charming chest muscles and arm muscles. The waist muscles are the source of strength for the entire upper limbs, so it is very important to exercise the waist muscles well. There are many ways to exercise, the most common one is to use a barbell for exercise, and plank support and push-ups are also common exercise methods.

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.

Plank

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

Action essentials:

1. Keep your head, upper back, and hips in a straight line.

2. Place your elbows directly below your shoulders, with your toes supporting the back.

3. Tighten your hips and abdomen.

How to exercise waist muscles? What are the methods to exercise waist muscles? How to exercise waist muscles more effectively?

Swimming push-up

Purpose of exercising the waist muscles: ContraLateral Superman is somewhat similar to the prone get-ups, 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 stretch your legs and arms fully 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.

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.

How to exercise waist muscles? What are the methods to exercise waist muscles? How to exercise waist muscles more effectively?

Plank

Exercise purpose: It can relatively train the core muscles such as waist, abdomen, thighs and buttocks.

Movement essentials: Keep the head, upper back, and hips in a straight line, tighten the abdomen and hips, keep the elbows directly below, and support the back with the toes.