Do you know which exercises can strengthen your waist?

Many people exercise only to develop their abdominal muscles, arm muscles and chest muscles, but often ignore the training of their waist muscles. In fact, waist muscles are also very important. So, do you know which exercises can exercise your waist? Let me introduce to you some exercises that can exercise your waist. You can exercise them often when you have free time, and you will soon have muscles.

In terms of exercise: thin people should do aerobic exercise with a moderate amount of exercise (10 ...

Waist flexion and extension exercise: Stand with your feet shoulder-width apart, hands on your hips, and get into a ready position. Then do full flexion and extension of the waist four times each, and try to relax the waist muscles during the exercise. The waist rotation exercise posture is the same as before. The waist rotates clockwise and counterclockwise once, then from slow to fast, from large to small, alternating clockwise and counterclockwise for eight times each. When doing the "Flying Swallow" exercise, you can lie prone on the bed, remove the pillow, put your hands behind your back, and slowly lift 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 backwards to lift them off the bed. Continue this exercise for about 5 seconds, then relax your muscles, lie prone again on the bed, and rest for 3 to 5 seconds as a cycle before continuing the exercise. Proceed step by step, generally do 20-30 each time, and practice 1-2 times a day. This method is commonly known as "Little Swallow Flying". For people with weak psoas muscles or obesity, the above method is more strenuous and some alternative methods can be used. For example, it would be easier if you only lift your head and chest without lifting your lower limbs.

The above are the exercises I introduced to you that can exercise the waist. Do you all understand the key points of waist exercise? It is recommended that you exercise more often to strengthen your waist muscles, but exercise should be done in moderation. At the same time, you should have a reasonable and healthy diet, eat more protein-rich foods, drink plenty of water, and eat more fruits rich in vitamins.