What are the exercises for waist muscles

The exercise of waist muscles can be achieved through movements such as small swallow flight, flat support, supine abdominal roll, lateral leg lift, hip bridge, etc.

1. Xiaoyanfei

lifts her head and lower limbs simultaneously in a prone position, keeping her body in a reverse arch shape, which can strengthen the erector spinae and multifidus muscles. The movement should be controlled slowly to avoid excessive force that may cause muscle strain. Suggest holding for 10 seconds each time and repeating 5-8 times. This action has a significant effect on improving lumbar stability and is suitable for daily training for sedentary individuals.

2. Flat support

The elbow joint and toe support the body in a straight line, and the core muscle group continues to exert force to maintain balance. This action can synchronously activate the transverse abdominis and quadratus lumborum muscles, enhancing the overall strength of the trunk. During training, attention should be paid to preventing the buttocks from collapsing and maintaining even breathing. Beginners can gradually increase the duration from 30 seconds to avoid compensatory force on the waist.

3. Lie down and roll the abdomen

In a bent and supine position, contract the abdominal muscles to lift the upper back off the ground, with a focus on stimulating the rectus abdominis and iliopsoas muscles. During the movement, the waist should always be tightly pressed against the ground, and the neck should remain naturally relaxed. Each group consists of 15-20 sessions, which can effectively prevent excessive lumbar lordosis and is suitable for pairing with back training movements.

4. Side lying and leg lifting

Slowly lift the upper leg of the side lying position to a 30 degree angle, mainly exercising the quadratus lumborum and gluteus medius muscles. Maintain pelvic stability and avoid forward and backward movement, and feel the contraction of the lateral abdominal muscles. Completing 12-15 repetitions on each side can improve the lateral stability of the spine and have a positive effect on preventing lumbar muscle strain.

5. Hip Bridge

Lie down and bend your knees to lift your hips to the shoulders and knees in a straight line, with a focus on strengthening the gluteus maximus and erector spinae muscles. Maintain for 2 seconds during peak contraction and control speed during descent. Three groups of 12 times per day can effectively alleviate lumbar stiffness caused by prolonged sitting and enhance pelvic posterior chain muscle strength. Before doing waist exercises, it is important to warm up thoroughly to avoid injury, and the range of movements should be adjusted according to individual flexibility. Patients with chronic low back pain are advised to train under the guidance of a doctor and avoid twisting movements with heavy loads. Low impact exercises such as swimming and yoga can be combined in daily life to enhance training effectiveness while paying attention to the balance between work and rest. Choosing a mattress with moderate hardness during sleep can help relax and recover the muscles in the waist.