How to exercise the waist and abdominal muscles?

The importance of the human waist is self-evident, because the waist is the middle pillar connecting the upper and lower body, and bears more than 60% of the body's gravity. It has been proven that improving waist muscle strength and increasing waist muscles are the best ways to protect the waist. There are many things to pay attention to when exercising the waist and abdominal muscles. How should we exercise the waist and abdominal muscles? What should we pay attention to?

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 rise

Lie face down on the mat with your arms and legs straight and your head raised. 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 Extension

Lie prone 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.