What kind of exercise is better for the waist?

We often hear people talk about their bad waists. In fact, the waist plays a very important role in our lives. Especially for male friends, if the waist strength is not good, it will inevitably affect life and work. So many people want to find some ways to exercise their waist. There are many ways in life that can exercise the waist. Then let me introduce what kind of exercise is better for the waist?

1. Decline sit-ups

Training area: upper abdomen

Sit on a 45-degree or greater inclined board, make sure your feet are under the roller pad, gently place your hands behind your head, slowly lie back without letting your shoulders touch the inclined board, then contract your abdominal muscles to lift your upper body as high as possible, reach the highest point, contract your abdominal muscles and control, pause, then control and return to the original position with abdominal muscle tension.

Training plan: 5 times per set, 3 sets in total, rest for 60 seconds between each set.

Tip: Don't use your feet for leverage, instead focus on your upper abdominal muscles.

2. Supine Leg Raise

Training area: lower abdomen

Lie flat on the ground with your arms flat on both sides of your body to stabilize your body, and your feet together with your knees bent at about 90 degrees. When exercising, use your lower abdomen to lift your hips, bring your knees as close to your chest as possible, and then slowly return to the starting point.

Training plan: Combine with the next movement (straight leg raise) to form a first-level compound movement. Repeat each movement 15 to 20 times.

Tip: Slightly retract your jaw to increase the difficulty of the movement.

3. Straight Leg Raise

Training area: Compound movements, training upper and lower abdomen

Lie flat on the pedal, put your hands behind your buttocks, and keep your feet together and straight. When exercising, use your lower abdomen to lift your feet, bending your knees slightly but not completely straightening them. At this point, your body should be at about 75 degrees, and then slowly lower them.

Number of training sessions: 15 to 20 times. After resting for 60 seconds, repeat two sets of compound movements.

Tips: Your heels should not touch the ground during the movement and your entire leg should be in the air.

The editor has already made a detailed introduction on how to exercise the waist better. For us, any part of the body plays an irreplaceable role, and we must pay attention to protecting them in our daily lives. Although medical science is advancing rapidly, damage to the body can still cause us some harm. Everyone should remember the waist exercise methods introduced by the editor.