How to exercise waist muscles

The strength of the waist muscles is very important for each of us. We use the waist muscles when we work or lift weights in our daily life. Therefore, we should also pay attention to the training of the waist muscles when we exercise in our daily life. Many friends don’t know what kind of exercise is most effective. To solve this problem, let us learn how to exercise the waist muscles through the following introduction.

Waist muscle exercises

l. Straight-leg deadlift

Initial position: Stand with your feet shoulder-width apart or slightly narrower, bend forward with straight legs, and hold the barbell on the ground with both hands, with a grip slightly wider than shoulder width.

Short-range movement: Hold the barbell tightly with both hands, use your waist and back to pull it up with straight arms until your upper body is completely straight, then slowly return along the original path and repeat.

Effect of action: This action can stimulate most of the muscles, tendons, bones and joints of the whole body, especially the waist and back muscles, biceps femoris and gluteus maximus of the thigh.

Action points: Straight-leg deadlift requires not bending your legs, and your waist should be straight, not arched. Since the weight of the deadlift is usually large, you should avoid pulling it up suddenly at first to avoid hurting your waist.

2. Goat Extension

Initial position: Lie prone on a goat press rack or a jump box, with your upper body hanging naturally, your feet fixed on the rack or held down by others, and your hands on your head.

Action process: Contract the waist and back muscles to arch the upper body inward and upward, pause for a moment at the top, then slowly return along the original path and repeat.

Action effect: Mainly exercises the longus dorsi and brevis dorsi, and also has a good stimulating effect on the gluteus maximus and posterior thigh muscles.

Action points: The movement speed should be even and not rise or fall suddenly. When bending upward, try to tighten the waist and back muscles. When you have strength, hold your head with both hands. When you don't have strength, you can put your hands behind your back on your waist.

Through the above introduction, we know how to exercise the waist muscles. The above movements are particularly beneficial for exercising the waist muscles. What we need to pay attention to is that the movements must be correct, and long-term persistence will have better results. In addition, we must also pay attention to warming up before exercising to prevent waist sprains.