The waist muscles are an extremely important part of our body, so during exercise, we must choose targeted movements to achieve better exercise effects and at the same time ensure that we It is not easy to get injured, because many friends now have certain waist problems, so it is even more important to choose good movements. So let’s take a look at how to exercise the waist muscles?
1. Duan abdominal movement
Duan abdominal movement is when we lie flat on the yoga mat To finish, first we lie flat on our backs, with our legs bent at the knees, let us. Support your hands at your sides. At this time, the action begins. We tighten our abdomen and push it up quickly, so that the waist, abdomen and thighs are in a straight line. Then we lie down flat and start the action again. Each time we can perform 20 exercises in a group, for 3 ~4 groups. This action not only exercises our waist muscles, but also has a good exercise effect on our hip muscles.
2. Supine leg lift
The supine leg lift action is relatively basic and simple. At the beginning, let us lie flat and keep our legs together. When the action starts We slowly lift our legs upwards. We should pay attention to that during this process, our legs are always straight until our legs are perpendicular to the ground. We slowly lift our legs upwards and try to keep our buttocks off the ground. , so that our waist is in a folded state, which can have a good stimulating effect.
3. Sideways bending exercise
Sideways bending exercise is done when we stand upright on the ground. At first, we stand upright with our legs spread shoulder-width apart and our back Keep your chest straight and your abdomen in. At this time, we bend the body to one side and try to bend as much as possible, so that the effect of the exercise is more obvious. When our body bends to the limit, we get up and change to the other side and do the same Actions, each complete 30 in one group, and can be performed in 3 to 5 groups.
The above is an introduction to the methods of exercising waist muscles. These movements are relatively basic, and at the same time, they have obvious effects on our physical exercise, and are suitable for us to perform on a daily basis.