What exercises can strengthen the waist

If various parts of the body are not exercised regularly, the functions of these parts will decline or atrophy. This will make it easy for these functions to be difficult to recover. Therefore, you must pay attention to exercising these parts in your daily life. Different parts of the body should be exercised using different methods to achieve good exercise results. So what exercises can exercise the waist? Let us introduce it below.

1. Sideways bending exercise: Stand upright. Spread your legs, raise your arms horizontally to the left and right, bend your upper body forward, touch your right foot with your left fingers, raise your right arm naturally, neither your legs nor your arms should bend, inhale, then return to the original position, and exhale. Change direction and repeat. Do this 8 times in a row.

2. Leg flexion exercise: supine position. Place your arms flat on the ground, straighten your legs, bend your knees and lift them up. Inhale, bringing your thighs close to your abdomen; then exhale and slowly return to the original position. Repeat 8 times.

3. Leg raise and abdominal contraction: mainly develop the lower abdominal muscles. Lie flat on your back, stretch your legs and lift them as high as possible, then slowly lower them. After you have done this exercise evenly, continue to do the same movement with your knees bent. Repeat 8 times.

4. Seated flexion and tuck: mainly for developing the upper and lower abdominal muscles. Straighten your knees, lean your upper body back to maintain balance, then bend your knees and tighten your abdomen, flexing your abdominal muscles to the extreme. During the exercise, your feet should never touch the ground.

5. “Bicycle riding” exercise: supine position. Alternately flexing and extending your legs, imitating the motion of riding a bicycle. Your movements should be quick and flexible, and your flexion and extension range should be as large as possible. It takes 20-30 seconds.

6. Twisting the waist: Hold the handle with one hand or pull a certain weight, and do waist twisting and turning exercises in various postures to exercise the external oblique muscles and waist muscles.

Everyone can choose the above exercises according to their own situation, and increase the amount of exercise from a small amount to a large amount gradually according to their physical condition, and do it twice a day.

The above are the answers to the question of what exercises can exercise the waist. In normal times, you can choose the appropriate exercise method according to your physical condition. Only by choosing the right exercise method can you achieve better exercise results on the parts that need exercise. In addition, if you want to achieve ideal exercise results, you must persist for a long time.