How to exercise the waist muscles, how to exercise the waist muscles

The abdomen and waist are the focus of bodybuilding exercises. The abdomen is at the most important part of the body and is particularly noticeable. From the perspective of human bodybuilding, a truly toned abdomen should be composed of a thin and powerful waist and well-defined abdominal muscles.

So, don't neglect bodybuilding exercises for your abdomen.

1. Bend sideways for exercise: stand upright. 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 the legs and close the abdomen: mainly to develop 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 bend of the body: mainly for the development of 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" exercise: 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 lasted 20?30 seconds.

6. Waist twisting: Hold the handle with one hand or pull a certain weight of heavy objects, and do waist twisting and turning exercises in various postures to exercise the external oblique muscles and waist 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.

Good luck with your workout!

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.