When we exercise, we often ignore waist strength, and only exercise the waist after problems arise in the waist. In fact, the waist plays an important role in the human body. It can handle the upper and lower body and requires us to exercise regularly. So how do you think you can exercise waist strength and waist muscles? Let’s go take a look below!
1. Hanging leg raise or weighted hanging leg raise
Handle your hands on the horizontal bar, about shoulder distance apart Wide, knees straight and insteps tight. Take a deep breath during practice, raise and lower your legs rhythmically, and stop when you reach the highest point or lowest point of each movement.
2. Support the front leg lift with both hands
Stretch your hands straight to support the parallel bars or other objects. Lift your legs parallel together in front of you, with your upper body and legs forming a 90° angle for static support.
3. Sit-ups can also effectively exercise waist strength
Sit-ups are more suitable for girls with weaker physiques. Everyone compares I tend to use this method to exercise my abdominal muscles, but when doing sit-ups, you also need to use waist strength, so it can play a certain role in exercising the waist strength of the human body. As for the effectiveness of exercise, it depends on whether we can persist in doing this exercise.
4. Supine leg raise resistance training
This exercise is done in groups of two, with two practitioners Lie on your back on the mat with your feet together. The assistant's legs are naturally spread apart and stand in front of the practitioner's head. The practitioner's hands grasp the ankles. During the exercise, the practitioner uses the trunk (back) as the fulcrum, straightens the legs together, and lifts them in front of the assistant's body (buttocks are rolled up at the same time). At this time, the assistant pushes the practitioner's feet hard. The practitioner should take the initiative to fight and try not to let his legs touch the ground.
5. Lie on your back, pull the rubber band on your legs and alternately raise your knees high
The practitioner lies on the mat with his feet together and his torso (back) as the fulcrum. A rubber band is tied to the ankles of both feet. The other side of the rubber band is tied to a fixed object or the assistant pulls the rubber band hard. During the exercise, the practitioner alternately raises the knees as high as possible to reach above his or her abdomen.