How to exercise waist muscles

How to exercise waist muscles

Our waist muscles connect our upper and lower limbs to each other and maintain the stability of our spine. If a person has well-developed waist muscles, especially if a man has well-developed waist muscles, this person tends to have stronger sexual ability, and in life, both his endurance and explosive power are stronger than ordinary people. So how do you train strong waist muscles? Here is a brief introduction.

Dumbbell side waist. Stand with your feet slightly apart, put your right hand on your waist, hold a dumbbell (2-3 kg) in your left hand, and let it hang naturally. Then bend your body to the left, let your left hand hang as low as possible, and then straighten your body. Repeat this movement 2 sets, 20 times each set. Do this alternately on both sides. Stand with your back bent and turn your waist. Stand with your feet wider than shoulder-width apart and your arms outstretched. Then twist your waist downward, touch the sole of your left foot with your right hand, stand upright, and switch to your left hand. Repeat this movement 3 sets, 20 times each set.

Fitness bar side waist. Stand with your feet hip-width apart. Hold a fitness bar with both hands and place it on your shoulders (if you don't have a fitness bar, you can cross your hands and hold them flat in front of your chest), keeping your back straight. Then stretch your waist to both sides slowly, pay attention to the amplitude, and avoid straining it. Repeat this movement 3 sets, 20 times each set. Lie on your side and lift your waist. This move is somewhat difficult. Lie on your side on the floor with one arm bent, supporting your body with your elbow and your forearm pointing forward. Keep your body straight, then push your waist down so that your entire lower body touches the ground, and then pull up. Repeat this movement 2 sets, 20 times each set.

The training of waist muscles is easily neglected. This is mainly because when we usually exercise our muscles, we often focus on the arm muscles, abdominal muscles, and thigh muscles, and do not pay much attention to the waist muscles. From now on, when exercising muscles, we must take care of our psoas muscles. The above introduction is for reference only, and the specific exercises need to be carried out reasonably according to your own situation.

<<:  What exercise is most effective for weight loss?

>>:  How to avoid running to lose weight and grow muscles

Recommend

Outdoor Classroom: Preparations for Long-distance Hiking

Long-distance hiking refers to hiking activities ...

Enjoying it while doing it actually makes the lower body tighter

How to kill time watching TV? Eating snacks while...

How to recover after exercise?

Exercise is the foundation of physical fitness. I...

How to exercise your forearm muscles

Many friends who are doing fitness have different...

Twice a week can actually deepen your "groove"

In this age of necklaces, low-cut dresses and sus...

What are the disadvantages of aerobic exercise?

Many people always feel physically and mentally e...

A man who can seduce girls must have a big place

A man should be strong and powerful so that he ca...

What kind of exercise is effective for losing weight?

There are thousands of types of exercise, and any...

What are some tips for losing belly fat?

Many people have very big bellies, which makes th...

What are the most effective ways to build muscle?

Muscles are a symbol of our strength, especially ...

What should I do if I feel pain under the right ribs after exercise?

Exercise is a very simple way to keep fit. Daily ...

Is mountain climbing an aerobic exercise?

In our daily lives, we face great pressure from c...

Can regular jogging help slim down your thighs?

The phenomenon of poor figure is quite common, es...

What are the ball yoga poses?

In recent years, many people prefer yoga to exerc...

Can women practice yoga in the morning?

Many people like yoga and have practiced it, but ...