Exercises to strengthen waist muscles

There are many ways to exercise the waist muscles in our lives. We can use body rotation exercises or leg bending exercises, etc. We can also strengthen the waist muscles by turning hula hoops and doing push-ups. Nowadays, many male friends have a fat belly due to lack of exercise and careless diet, so we recommend that everyone should pay attention to waist muscle training.

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.

Based on this article’s introduction to exercise methods for strengthening the waist muscles, I believe you should all know what methods are available for waist muscle exercise. If you want to exercise your waist muscles in your life, the best way is to use the hula hoop method or body rotation exercises. The key is that you must persist in exercising.