Exercise methods to increase waist muscle strength

Increasing waist muscle strength can be achieved through exercise methods such as bridge exercises, plank support, prone standing, side plank support, and hard pulling. These actions can effectively activate the core muscle group, improve lumbar stability, and prevent lumbar injuries.

1. Bridge Exercise

Kneeling and lifting the buttocks in a supine position is the basic movement of bridge exercise, mainly exercising the erector spinae and gluteus maximus muscles. Step flat on the ground with both feet, tighten your abdomen, and lift your hips in a straight line with your torso. Hold for a few seconds and then slowly descend. Advanced learners can try single leg bridge or use yoga balls to increase difficulty. This action has low pressure on the lumbar spine and is suitable for beginners and people with lumbar discomfort.

2. Plate support

The elbow support plate can fully activate deep core muscle groups such as the transverse abdominis and quadratus lumborum. Maintain a straight line between the head, neck, back, buttocks, and legs to avoid sagging or protruding buttocks. Gradually extend from 30 seconds to 2 minutes, and try variations such as lateral movement or alternating leg lifts. Pay attention to breathing rhythm, and those with acute injuries to the waist should pause this movement.

3. Prone Stand Up

The "superhuman style" of lifting limbs while lying down can strengthen the muscles in the lower back. Keep the neck in a neutral position when lifting, extend the hands and feet towards the distal end, and maintain each group for 10-15 seconds. Elastic bands can be used to increase resistance, but it is not recommended for patients with acute disc herniation. This action can improve the imbalance of waist muscle strength caused by prolonged sitting.

4. Side plank support

Side lying elbow support can specifically exercise the lumbar lateral muscle group. Hips off the ground form a diagonal line of the body, and the upper arm can be crossed or raised. Persist for 20-40 seconds on each side, and for scoliosis patients, adjust the intensity under the guidance of a doctor. This action can enhance the waist's ability to resist rotation and prevent the risk of sprains during exercise.

5. Hard Pull Training

Barbell or kettlebell hard pull is an effective way to develop explosive power in the waist. Maintain the neutral position of the spine, use hip joint hinge movements to complete lifting and lowering, and choose a weight that can be completed 8-12 times according to the standard. professional guidance is needed to avoid compensatory movements, and patients with lumbar spondylolisthesis should avoid heavy weight training.

It is recommended to perform 3-4 waist training sessions per week, with 1-2 minutes of rest between groups, in combination with abdominal breathing to improve effectiveness. Warm up and stretch thoroughly before and after training, and stop immediately if radiating pain occurs. Pay attention to maintaining correct sitting posture in daily life, avoid unilateral weight-bearing, swimming and Pilates can be used as auxiliary exercise methods. Middle aged, elderly, and postpartum populations should reduce intensity and gradually enhance lumbar muscle endurance.