How to exercise your side waist muscles

The human waist muscles are actually a group of muscle groups, and the specific muscle categories included will be introduced below. There are many specific ways to exercise the waist muscles, such as sit-ups, horse stances, etc. The waist muscles play the role of supporting the upper body. The strength of the muscles is directly related to the stability of the body, so exercise is very necessary. The following are some common waist muscle training methods.

Lie on your back and raise your legs to exercise the rectus abdominis, diaphragm, and rectus femoris. Lie on your back on a flat surface. If you are in bed, you can hold the edge of the bed above your head with both hands, or hold the bed on both sides of your body with your arms. Lift both legs up at the same time (or one leg at a time) with your knees straight. After staying for a while, slowly lower your legs back down, raising them quickly and lowering them back down a little slower. Practice the movement slowly. Inhale as you descend, exhale as you raise your legs, and complete the leg movement while tightening your abdominal muscles.

Sit-ups mainly exercise the abdominal muscles, but also have an exercise effect on the legs and waist. Lie on your back on the incline board, hook your legs around the sponge column at the bottom of the machine, put your hands on your chest, and when your torso is bent upward, sit up with the strength of your abdominal muscles until you feel the abdominal muscles contract. Control your abdominal muscles and slowly fall back. The entire movement should not exceed 45 degrees. Do not use the rebound force or inertia of the back to bend the torso, do not rotate around the hips, and do not use the pulling force of the legs or toes. As you sit up, keep your head and chest high, and your elbows close to but not past your knees. Don't hunch your head or you may injure your spine and lower back.

In fact, whether our waist muscles are developed and strong, in addition to exercise, our daily living habits are also very important. Some people always hunch their backs when they walk, and they can never straighten their waists when they work. These reasons will lead to a decrease in the strength of the waist muscles. If this continues for a long time, it will easily lead to lumbar muscle strain. Therefore, if you want to have strong waist muscles, you must develop good standing, sitting and working habits.