How to strengthen waist muscles

I believe that many friends in life want to turn the fat around their waist into muscle. The waist is a part of the human body that is very easily overlooked and is also the softest part. So for many people, especially some friends who sit in the office to work all year round, it is necessary to strengthen the waist muscles. Next, I will introduce how to strengthen the waist muscles.

1. Aerial Boarding: Lie on your back with your lower back flat on the ground. Place your hands beside your head and arms open. Lift your legs and slowly move like a bicycle. Exhale, lift your upper body, touch your left knee with your right elbow, hold the position for 2 seconds, and then return to the original position. Then touch your right knee with your left elbow, hold for 2 seconds, and then slowly return to the starting position.

2. Fitness ball crunch: Lie flat on the fitness ball with your feet flat on the ground, your hands on the sides of your head, and your arms open. Slightly pull your chin toward your chest, exhale, contract your abdominal muscles and lift your upper body about 45 degrees, hold for 2 seconds, then slowly return to the starting position. To maintain balance, you can spread your feet further apart. To increase the difficulty, do it with your feet together.

3. Bend your knees slightly. Exhale, contract your abdominal muscles, lift your upper body, and keep your lower back off the ground. Hold for 2 seconds, then slowly return to the starting position. Be careful to keep your chin slightly tucked toward your chest.

4. Reverse crunch: Lie on your back on the floor with your lower back pressed against the ground, your hands on both sides of your body, lift your legs to 90 degrees with your upper body, cross your legs, and bend your knees slightly. Tighten your abdominal muscles, then exhale and slightly lift your hips and lower back off the ground, hold for 2 seconds, then slowly return to the starting position.

The four methods introduced above are about how to strengthen the waist muscles. These four methods seem simple, but they are actually a little difficult to do, because our waist has a poor tolerance and is prone to soreness, so if you want to strengthen your waist muscles, you still need to persist in exercising.