The most effective way to exercise the waist and abdominal muscles

The most effective methods for exercising waist and abdominal muscles include flat support, supine abdominal roll, Russian rotation, hanging leg lift, prone back extension, etc.

1. Plate Support

Plate support activates the transverse and rectus abdominis muscles through static contraction, significantly improving core stability. The movement should maintain a straight line between the head, neck, back, and buttocks, with the elbow joint supported vertically on the ground to avoid sagging or raising the hips. It is recommended to gradually increase the duration from 30 seconds and repeat daily to enhance the endurance of deep muscle groups.

2. Lie down and curl the abdomen

Lie down and curl the abdomen to lift the shoulder blades off the ground, targeting the upper abdominal muscles. Pay attention to relaxing the neck to avoid using force from the hands. Keeping the top of the action slowly falling back for 1 second, 15-20 times per group can effectively stimulate the rectus abdominis muscle. Can be coordinated with breathing rhythm, rolled up during exhalation and relaxed during inhalation.

3. Russian Rotation

Russian rotation focuses on exercising the oblique muscles of the abdomen. When sitting, bend your knees and lift your legs to maintain balance, and shake your hands to touch the ground while rotating left and right. By performing rotational movements to enhance lateral abdominal strength, it is recommended to use medication balls or dumbbells to increase resistance. Pay attention to controlling the speed to avoid inertia driving, and it is advisable to perform 20 repetitions on both sides of each group.

4. Suspended leg lift

Suspended leg lift requires the use of a horizontal bar to suspend the body, tighten the core, and lift the legs to a horizontal or higher position. This action strongly stimulates the lower abdominal muscles and requires strong grip strength and shoulder stability. Beginners can start by bending their knees and lifting their legs, gradually transitioning to straight leg movements, 8-12 times per group.

5. Prone dorsiflexion

Prone dorsiflexion mainly strengthens the erector spinae and other waist muscle groups, while lifting the upper body and legs in the prone position to form a reverse arch shape. The movement should maintain pelvic stability and avoid excessive backward extension causing lumbar pressure. 12-15 sessions per group can improve the imbalance of lower back strength and prevent lower back pain caused by prolonged sitting.

During waist and abdominal training, attention should be paid to the quality of movements rather than quantity, and 3-4 training sessions should be scheduled per week while leaving time for muscle recovery. Muscle soreness may occur in the early stages, which is a normal phenomenon and can be relieved with hot compress. Ensuring high-quality protein intake in diet helps with muscle repair, such as chicken breast, fish, soy products, etc. Avoid training the same muscle group for two consecutive days, and it is recommended to alternate with aerobic exercise. If there is persistent back pain or discomfort after training, the movement should be paused and a professional rehabilitation therapist should be consulted to adjust the plan.