How to exercise the muscles of the lower back and lower body

To train the waist, you have to practice sit-ups, and you have to practice upright, sideways, and back.

It is best to practice the thighs with frog jumps, which not only builds muscles, but also enhances the explosiveness and endurance of the thigh muscles.

Reverse sit-ups, running, swimming, ball games. It can move the whole body and increase the sense of muscle balance.

Lumbar and abdominal muscles: sit-ups (anterior, sideways, cross).

Lower body muscles:

Thighs: Frog jumps, rabbit strips, squats first (a.k.a. duck steps) rush the steps and rush uphill.

Calf: Weight-bearing calf raise.

Running is done, and the whole body muscles are exercised together!

Many male friends still pay more attention to their figure, and in order to improve their image, they will put more effort into their appearance, such as signing up for the gym or running in the morning every day. Men's body requirements should be the waist muscles, if the waist has eight-pack abs, then people will look very powerful.

If you want to have perfect waist muscles, you can only do some waist muscle exercises every day, and pay attention to the combination of diet, do not eat some high-fat and high-calorie foods, and eat some protein-rich foods appropriately.

1. Bend sideways to exercise:

Stand erect. Spread your legs apart, raise your arms flat from side to side, bend your upper body forward, touch your right foot with your left fingers, raise your right arm naturally, and your legs and arms must not be bent, inhale, then reduce, and exhale. Change the direction again and repeat again. Do this 8 times in a row.

2. Leg flexion exercise:

Supine position. Keep your arms flat on the ground from side to side, bend your knees and lift them up at the same time after your legs are straight, and inhale so that your thighs are close to your abdomen; Then exhale and slowly restore. Repeat 8 times.

3. Raise your legs and tuck your abdomen:

The main thing is the development of the lower abdominal muscles. Lie flat on your upper body with your legs straight and as high as possible, then slowly lower again. Once this exercise is done evenly, bend your knees and continue to do the same movement. Repeat 8 times.

Fourth, the seated bending body:

It mainly develops upper and lower abdominal muscles. Straighten your knees, lean back to keep your body balanced, and then bend your knees and abdomen so that your abs are extremely flexed. During the exercise, the feet should never touch the ground.

5. "Cycling" Movement:

Supine position. Take turns flexing and extending your legs, imitating the movement of pedaling a bicycle, moving faster and more flexibly, and having as much flexion and extension as possible. It lasts 20-30 seconds.

Sixth, twist the waist:

Hold the handle in one hand or pull a certain weight of weight, and do waist twists and turns in various postures to exercise the external oblique and lower back muscles.

The above exercises can be selected according to their own situation, and the amount of exercise each time according to their physical condition is from less to more, and gradually increases, 2 times a day.

The perfect waist muscles are through exercise, if you don't practice for a few days in the process of waist muscle exercise, and then continue to exercise after a period of time, then this effect is not there, you must insist, although the time is a bit long, but as long as you stick to it, the effect will definitely come out.

Having a small waist is the dream of many girls, so let's introduce how to slim down the waist and how to exercise the waist muscles.

01 First of all, everyone knows that it is very difficult to have a certain part of the body alone, so practicing the psoas muscles should also do some exercises that can slim down the whole body, such as running and swimming.

A good way to train the psoas muscles is to curl the abdomen, lie flat, hold the head with both hands, and raise the upper body slightly with the abdomen, 10 as a group, do 5 sets a day, and the effect is obvious.

03 A method of training psoas muscles that is more similar to crunches is sit-ups, and the range of action is larger than that of crunches, but for the waist'The strength requirements are also relatively high.

04 Plank is also a method of training the psoas muscles, which is mainly in a prone position during exercise, which can effectively exercise the transverse abdominis muscles, and is recognized as an effective way to train the core muscles.