How to exercise waist muscles effectively

The main purpose of exercising the waist muscles is to make the body more shapely. The abdominal muscles are evolved from the waist muscles. Waist muscle training is also a key part of fitness training. As for how to train waist muscles for faster results, exercise is essential.

1. Sideways bending exercise:

upright. Spread your legs, raise your arms horizontally to the left and right, bend your upper body forward, touch your right foot with your left fingers, raise your right arm naturally, neither your legs nor your arms should bend, inhale, then return to the original position, and exhale.

2. Leg curling exercise:

Supine position. Place your arms flat on the ground, straighten your legs, bend your knees and lift them up. Inhale, bringing your thighs close to your abdomen; then exhale and slowly return to the original position.

3. Leg lift and abdominal contraction:

Mainly develops the lower abdominal muscles. Lie flat on your back, stretch your legs and lift them as high as possible, then slowly lower them. After you have done this exercise evenly, continue to do the same movement with your knees bent.

4. Seated flexion:

Mainly for developing upper and lower abdominal muscles. Straighten your knees, lean your upper body back to maintain balance, then bend your knees and tighten your abdomen.

5. Cycling:

Supine position. Alternately flexing and extending your legs, imitating the motion of riding a bicycle. Your movements should be quick and flexible, and your flexion and extension range should be as large as possible.

6. Twist your waist:

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

7. Plank

Function: Exercise the core muscles and erector spinae muscles.

Action essentials: Start the plank exercise in a push-up position on a yoga mat. Bend your forearms downward and keep them close to the ground, with your elbows and palms flat on the ground and your toes slightly bent. Straighten your body and tighten your abdomen so that you can feel the abdomen and navel stretching toward your spine, relaxing your neck and spine. Keep moving until you can no longer hold on.

8. Barbell Seated Twist

Function: Make the external oblique muscles tighter and exercise the waist muscles.

How to do it: Sit on one end of a stool with your feet flat on the ground and comfortably apart. Place a straight bar across your back and hold it with your hands at each end. Keeping your head still and making sure your pelvis does not slide on the bench, calmly and as far as you can in one direction rotate your upper body and shoulders.