What are some exercises to train your waist?

The training of waist muscles is often neglected by fitness beginners, because in their eyes, it is enough to train the muscles of chest muscles, arms, shoulders and other parts. In fact, waist muscles are very important as the core muscles of the human body. So. Do you know what exercises are there to strengthen your waist? What are the precautions? Let me introduce it to you in detail below.

Bend forward and stretch backward: Stand with your legs shoulder-width apart, put your hands on your hips, and then steadily bend and stretch your waist forward and backward 5 to 10 times each. Try to relax your waist muscles when exercising. Turn your hips and stand with your legs slightly wider than your shoulders, put your hands on your hips, and regulate your breathing. With the waist as the central axis, the hips first make horizontal rotation in a clockwise direction, and then make the same rotation in a counterclockwise direction, with the speed increasing from slow to fast and the amplitude of rotation from small to large. Repeat this 10 to 20 times. Make sure your upper body remains basically upright, your waist moves with the rotation of your hips, and your body does not lean forward or backward excessively. Tap alternately with your legs open, shoulder-width apart, legs slightly bent, arms hanging naturally, and hands half-clenched. Turn your waist to the left first, then to the right. At the same time, the arms swing naturally back and forth as the waist turns left and right, and using the force of the swing, the hands tap the waist, back and lower abdomen alternately, one front and one back. The amount of force can be determined as appropriate. Do this for about 30 times in a row. Stand upright and relax your body with your hands on your feet. You can separate your legs slightly. Raise your arms first, then lean your body backward as far as possible. Pause for a moment, then bend forward and move your hands down until they can touch your feet as much as possible, then pause for a moment and return to the original position. This can be done 10 to 15 times in a row. Note that when you bend your body forward, your legs should not be bent, otherwise the effect will not be good. The elderly or patients with high blood pressure should bend more slowly.

The frequency and intensity of back muscle exercises must vary from person to person. They should be done step by step, and the amount of exercise can be gradually increased every day. Do not exert too much force suddenly when exercising to avoid twisting your waist. This is a static exercise and you just need to apply force slowly. If you already have symptoms such as lower back pain, stiffness, and discomfort, you should stop or reduce back muscle exercises; when you have an acute attack of lower back and leg pain, you should rest in time and stop exercising, otherwise the original symptoms may worsen.

The above are the waist exercises that I introduced to you. I believe everyone has learned about them. It is recommended that you be careful not to exert excessive force when exercising your waist to avoid spraining your waist. If you encounter sudden pain in your body, you must stop exercising immediately and rest. I wish you better and better health.