How to train waist muscles?

Building muscle can make your body look stronger, and exercise itself is a common way to keep fit. The muscles of the waist can be formed through long-term exercise, but you need to choose some exercises that target the waist, and the effect will be better. It is best to use some fitness equipment. Simply exercising at home may take longer. So how do you train your waist muscles?

The waist muscles mainly include the sacrospinalis muscle in the middle of the spine and the lumbar muscles on both sides of the spine. Therefore, if you want to improve the strength of your waist muscles and increase the muscles in your waist, you need to exercise these two parts of your muscles.

How to exercise the sacrospinal muscle: Just bend the torso backward and then stand up, or bend the torso forward and then stand straight. During the movement, the torso is simply bent forward and then straightened.

To exercise the lateral waist muscles: just bend or turn the torso to the side, then stand up or turn to straighten the torso.

Prone opposite side raise: Lie prone on the mat, keep your arms and legs straight, and raise your head. Concentrate the strength of your waist muscles to lift the hand and foot on the opposite side at the same time, pause for a moment, and then switch to the other side.

Goat raise: Lie face down on the equipment rack, keep your body naturally bent downward and feel the stretch in your lower back (bend downward naturally and choose the angle according to your personal physical condition), and cross your hands in front of your chest. Then concentrate the strength of the lower back muscles to straighten the upper body, keeping the upper body parallel to the ground, pause for a moment, and then slowly return to the starting position.

Reverse wood chopping: Stand with your feet slightly wider than shoulder width, hold the rope (dumbbells, bare hands) with your arms straight at your sides, and keep your center of gravity down until your knees form a 90-degree angle (the angle of your knees when squatting can be selected according to your own situation). Then concentrate the strength of the waist muscles to lift the rope diagonally upward from the side of the body until it is flush with the other side of the body, pause for a moment, and then slowly return to the starting position.

Weighted dumbbell lateral bend: Keep your body upright, hold a dumbbell in one hand, and keep the palm of the other hand close to your body. Then slowly move your body's center of gravity to the side holding the dumbbell, keep the waist side muscles contracted, pause for a moment, and then quickly return to the starting position.

Through the above introduction, everyone is clear about how to train the waist muscles. When exercising, you still need to understand your own health condition first and not do it blindly. If you are in good physique and have good physical fitness, you can increase the amount of exercise. In short, it should be within the range that your body can bear so as not to harm your body.