Training waist muscles is beneficial to people, but there are certain things to pay attention to when training waist muscles, such as training methods, precautions, etc. I believe some people still know what are the waist muscle training methods. So, what are the quick and effective ways to train waist muscles? Let’s take a look at the training methods below.
Forward Bend Squat
When doing this exercise, we must first Bend both legs forward and squat. The process of squatting can exercise the waist muscles, so we try to use the waist to exert force. In the process of squatting, we should use our hands to hold the knees. When squatting, we must also grasp the depth of the lower end. Everyone's squatting depth is different. This should be judged according to everyone's height and weight. . In addition, the squatting movement is basically similar to the deep squat, and then standing up after squatting needs to be repeated many times, and it is basically done about 50 times a day.
Plank support
Everyone can also perform plank support exercises in daily life. Plank support exercises can well exercise the core muscles of the waist, abdomen, thighs, and buttocks. First of all, you need to put your head on your back and keep your hips in a straight line, place your elbows directly under your shoulders, support your entire body with your toes, and then tighten your hips and abdomen hard, this can also Achieving a good waist strength training effect can help you lose weight and convert excess fat on your waist into muscles.
Barbell Seated Twists
Sit on one end of a bench with your feet flat on the ground and comfortably apart. Hold a straight bar across the back of your shoulders and hold both ends of it with both hands. Keeping your head still and making sure your pelvis doesn't slide on the bench, slowly turn your upper body and shoulders in one direction as far as you can. Then, hold the extreme position for a while, then let your torso and shoulders rotate as far as possible in the other direction. Keep the entire movement under your control, rather than just swaying your body haphazardly. This move contracts the obliques without using additional resistance, so it keeps them tight without adding extra bulk and thickening your waist.