Exercise methods that make your waist muscles stronger

Enhancing the strength of the waist muscles can be achieved through a combination of core stability training, resistance exercises, functional movement exercises, flexibility training, and aerobic exercise.

1. Core stability training

Plate support can activate the deep transverse abdominis and multifidus muscles. It is recommended to gradually extend the time from 30 seconds of static holding. Bird dog style strengthens spinal stability by alternately stretching limbs, while maintaining pelvic neutrality. The dead insect style supine hip flexion and knee flexion combat gravity, suitable for early practice for those with weak waist strength.

2. Resistance Exercise

Hard Pull: Use barbells or kettlebells to train the erector spinae muscle group, with a recommended starting weight of no more than 30% of body weight. Goat push up equipment can isolate and exercise the lower back, pay attention to controlling the speed of descent. Lateral walking with elastic bands can enhance the strength of the lumbar muscles and improve pelvic stability.

3. Functional Movement Practice

Farmer walking with heavy objects stimulates core anti rotation ability, with weight based on the ability to maintain an upright torso. The rotation and throwing of medicinal balls are used to train explosive power in the waist and abdomen. Beginners should start with light balls. Suspend and lift the leg to strengthen the coordination between the iliopsoas muscle and the lower abdomen, avoiding lumbar compensation.

4. Flexibility Training

Cat cow style stretching alternately arches the back and collapses the waist, relieving lumbar stiffness caused by prolonged sitting. Lie down, hug your knees, roll and relax your erector spinae muscles, repeat 8-10 times per group. Yoga cobra style stretching of rectus abdominis while strengthening the back muscles to maintain even breathing. 5. Combining aerobic exercise with swimming breaststroke and backstroke can reduce pressure on the waist and enhance endurance. Maintaining elliptical machine training for more than 30 minutes can improve the oxygen supply capacity of the core muscle group. Cooperating with swinging arms during brisk walking can activate the lumbar muscles, and the slope should be controlled at 5-8 degrees.

It is recommended to schedule 3-4 waist specific training sessions per week, selecting 2-3 combinations of movements each time, with no more than 90 seconds of rest between groups. At the initial stage of training, excessive backward stretching should be avoided, such as excessive arch reversal. After exercise, foam axis should be used to relax the quadratus psoas muscle. Pay attention to supplementing high-quality protein and vitamin D in diet, and consume no less than 800 milligrams of calcium per day. If acute back pain occurs, training should be stopped immediately, and after applying ice, seek medical attention to check for intervertebral disc problems. Long term sedentary individuals can do waist stretches every 60 minutes to prevent muscle atrophy.