It is difficult for us to notice our waist muscles at ordinary times, but the waist muscles still play an important role in the body's muscle groups. Once we exercise improperly, we are likely to injure our waist. Therefore, we still need to exercise our waist muscles in normal times. So what do you think are the exercises to exercise the waist muscles? Let’s go take a look below!
1. Xiao Feiyan
This action can be seen as a reverse abdominal crunch. Key points The key is: the abdomen is the supporting point, and the upper limbs, lower limbs and head are lifted as high as possible. After the limbs are suspended in the air, focus on the waist to exert force. Note: Your neck is not stressed. It is not right to have a sore neck. The main pain point is your waist.
2. Goat push-up
A classic movement to train our psoas muscles, also called Roman chair push-up. Key points: let the hip joint dominate (flexion and extension), and then fall Keep the torso stable and the spine neutral during the process. Dorsi flexion and extension, also known as goat stand, can well stimulate the erector spinae and buttock muscles. It can also help maintain the alignment of the pelvis and spine, and to a certain extent, can help maintain good posture. When done with bare hands, the load is relatively small and the waist is not easily injured. If you want to increase the intensity of your workout, add weights. Experts can use the goat press as an accessory training move for traditional deadlifts or squats.
3. Deadlift
The middle training movements for our psoas muscles not only strengthen our erector spinae muscles, but also strengthen the posterior chain muscles of our body. It can all be involved, and your butt and thigh strength will also be improved. There are many variations of the deadlift, such as the bent-leg deadlift, Romanian deadlift, sumo deadlift, and straight-leg deadlift. The best way to exercise your waist is the bent-leg deadlift, which is the traditional deadlift method.