How to do exercises for the muscles on both sides of the waist

The waist is a very important part of the human body, and the spine is what supports the waist muscles. The spine is a very important pillar, and it can bear a lot of gravity. Some workers who are engaged in labor are actually most vulnerable to injuries in the waist. Once the waist is injured, it will take several months to heal. It is very important to insist on exercising to strengthen the muscles on both sides of the waist. So how to do the exercises on both sides of the waist?

The lumbar spine is an independent pillar that bears more than 60 percent of the body's gravity and performs complex movements. There is only the soft abdominal cavity and iliopsoas muscle in front of it, and only some muscles, fascia and ligaments nearby, with no bony structure to protect it. Therefore, during weight-bearing or uncoordinated movements, the intervertebral joints, posterior joints, lumbar joints, sacroiliac joints, ligaments and surrounding muscles and fascia are extremely susceptible to damage. Therefore, it is very important to maintain the waist!

Here are some specific ways to exercise your waist muscles:

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. Walking: Walking can exercise the muscles of the waist, buttocks and lower limbs, enhance the coordination of the movements of the limbs and trunk, and maintain the physiological curvature of the lumbar spine.

5. Climbing stairs: Going up and down stairs can help increase muscle strength, especially when going down stairs, the center of gravity leans backward, the waist muscles contract and relax, which plays a great role in protecting the physiological curvature of the lumbar spine.

6. Ballroom dancing: It can enhance the muscle strength of waist and legs, and coordinate the tension between waist and abdomen.

7. 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.

8. “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 to 30 seconds.

9. 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.

How to exercise the muscles on both sides of the waist? In fact, you can do some of the exercises mentioned above. If the waist muscles are sprained, it will cause great harm to your health. You should insist on exercising in daily life. I hope everyone can refer to some of the exercise methods above. Only by exercising can the waist muscles become more developed and healthier.