In fact, there is no such independent muscle as "psoas muscle", and there are several parts in the back waist, lateral psoas muscle bundle and fascia. It is more appropriate to use "waist strength enhancement" Training can be divided into three parts:

First, the main strength of the lower back. Prepare a yoga mat. The most classic training action is "Hip Bridge". You can also train by rowing on your stomach and flying swallows. If you are in a gym, you can consult a travel coach. Special equipment is available.

Second, the related muscle bundles extending up and down the waist. The first one is recommended to squat. At first, you can squat empty-handed, and then squat with weight after your strength is enhanced. Similarly, hard pulling can also strengthen the "back chain" muscles of the body. Note: To strengthen the lumbar muscles, the whole posterior muscle group should be considered when practicing, and the effect of practicing the waist alone is limited.

Third, antagonize muscle groups. That is to say, abdominal exercises are the mainstay, and flat support and side flat support are recommended. Antagonistic muscle strength is often complementary to each other and should be considered as a whole. Like the abdominal wheel, it is also helpful for the strength of the back.

Finally, it should be noted that if the waist itself is injured, it is not a matter of strengthening strength, but a special rehabilitation training. This must be physical and professional guidance to ensure safety.