Many beginners often ignore the exercise of waist muscles and often yearn for strong chest muscles, arm muscles and charming abdominal muscles. But waist muscles are often the source of upper body strength, so it is necessary to exercise waist muscles well. People with poor waist strength often feel weak and sedentary. Many daily movements need the strength and support of the waist, including the length of male sexual intercourse, which is directly related to the waist, so the waist is an important part of your fitness, so you should exercise safely and efficiently. So now introduce how to exercise waist muscles, please see the following:

Methods/steps

Barbell sitting and turning

Objective: To make the external oblique muscle more compact.

Action essentials: sit at one end of the stool, with your feet flat on the ground and comfortably separated. Put a straight bar across your shoulder and hold both ends of it with both hands. Keep your head still and make sure your pelvis doesn't slide on the stool. Turn your upper body and shoulders in one direction calmly and as far as possible.

After that, keep it at the turning limit for a while, and then turn the torso and shoulders in the other direction as much as possible. Let the whole movement be completely under your control, instead of swinging your body casually. This action contracts the external oblique muscle, but it does not use extra resistance, so it will keep the external oblique muscle tight, but it will not add extra weight and make your waist thicker.

Platform entry

Exercise purpose: Relatively speaking, you can exercise the core muscles of the waist, abdomen, thighs and buttocks.

Action essentials: 1. Keep your head, upper back and hips in a straight line.

2. The elbow is located directly below the shoulder, and the back is on tiptoe.

3. Hips and abdomen are tight.

Swimming stand alone.

Exercise purpose: Superman on the opposite side looks like a prone position from both ends, but mainly exercises his waist from a diagonal angle, some of which are like the cooperation of hands and feet (left hand, right foot, right hand and left foot) in freestyle to keep his body balanced. Mainly exercise erector spinae (lower back or lower back)

Action essentials: 1. Lie prone, stretch your body, and fully stretch your legs and arms around you. Stretch your spine and slightly lift your arms, shoulders and legs off the ground.

2. Tighten the abdomen and buttocks, keep the neck and spine in a straight line, slowly lift the left hand and right leg back to the horizontal line, change the right hand and lift the left leg, keep the legs and hands on the ground all the time, and exercise the back muscles \ buttocks.

Stand up, at both ends of your stomach.

Exercise Purpose: Mainly exercise erector spinae (lower back or lower back) and gluteus maximus.

Action essentials: completely relax the abdomen, raise your arms straight above your head, and straighten your legs. When inhaling, lift your arms and legs off the ground at the same time, control them a little, and then exhale slowly to relax.

Platform entry

Exercise purpose: You can exercise the core muscles of the waist, abdomen, thighs and buttocks relatively.

Action essentials: keep the head, upper back and buttocks in a straight line, tighten the abdomen and buttocks, with the elbows directly below and the toes supporting the rear.