How to train the side waist muscles?

The waist is the most important part supporting our body. If there is a problem with our waist, our life will fall into gloom. So it is important to take protective measures for your waist. Many people have thought of many ways to exercise their waist muscles, but the results are not very good. Today, the editor will take you to learn about the training methods of waist muscles. Friends who want to exercise, come together.

1) 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.

2) 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.

3) Fitness bar side waist. Stand with your feet hip-width apart. Hold a fitness bar with both hands, 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), and keep 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.

4) 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.

5) Stand up straight, with your head up and chest out, looking forward, with your toes pointing forward and your feet hip-width apart; put your hands behind your head and slowly lean your upper body to one side as far as possible, but do not let your feet leave the ground. Stay at the maximum range of motion for 30 seconds, then slowly return to the opposite side and stay for another 30 seconds. You must do the movement slowly, especially when falling down, you must use force to "pull down" your waist, and do not rely on weight to complete the movement. Do 3 sets every morning and evening.

Waist training can not only exercise the muscle strength of the waist on one side of the body, but also stretch the waist muscles on the other side, which can play a good role in exercising the muscles and ligaments of the waist. But everyone should pay attention to one thing, don’t do it too vigorously when exercising, so as not to injure the waist muscles and cause harm to the body. So now let's exercise and strengthen our physical fitness.