What are the movements of dumbbell exercise for waist muscles

The movements of dumbbell exercise for waist muscles mainly include dumbbell side bending, dumbbell hard pulling, dumbbell Russian rotation, dumbbell bending rowing, dumbbell goat standing up, etc.

1. Dumbbell side bend

Stand with your feet shoulder width apart, hold the dumbbell naturally with one hand, and support your waist with the other hand. Slowly bend your body to the side holding the dumbbell, feel the contraction of the muscles on the side of your waist, and hold for 2 seconds before slowly returning to normal. When repeating, pay attention to controlling the speed to avoid inertia compensation. This action mainly stimulates the quadratus lumborum and external oblique muscle, and is suitable as an activation action for waist training.

2. Dumbbell Hard Pull

Stand with both feet hip width apart and hold the dumbbell in front of your thighs with both hands. When bending over, keep your back straight, lower the dumbbell along your calves to below your knees, and feel the strength of your erector spinae muscles pulling your body back to an upright position. Keep the core tight throughout the movement to avoid arching or collapsing. This composite movement can comprehensively strengthen the waist and posterior chain muscles.

3. Dumbbell Russian Rotation

Sitting posture with knees bent and feet off the ground, holding the dumbbell in front of the chest with both hands. Keep the abdomen tight, control the torso to rotate to the left and right sides, and follow the dumbbell to the outer side of the hip joint on the same side. Exhale during rotation and inhale during restoration. This action enhances the deep stabilizing muscles of the waist through anti rotation training and improves core anti torsion ability.

4. Bend down with dumbbells and row a boat

Kneel on one knee on a flat stool, support with one hand on the same side, and hold the dumbbell naturally on the opposite side. When exhaling, use back strength to lift the dumbbell to the waist side, contract the peak for 1 second, and then slowly lower it. Maintain trunk stability during movement and avoid compensatory force from the waist. This variant can isolate and train a unilateral lumbar muscle group, improving muscle imbalance.

5. Dumbbell Goat Step Up

Lie prone on a Roman chair, with both feet fixed, and hold dumbbells crossed with both hands to embrace the chest. Slowly lift the upper body with waist strength until it is in line with the thighs, and control the body to descend after the peak contraction. Be careful not to lift too much to avoid lumbar hyperextension. This action specifically strengthens the infraspinatus erector spinae muscle and improves lumbar weakness caused by prolonged sitting.

It is recommended to choose a moderate weight for dumbbell waist training, with 12-15 repetitions per group and 2-3 training sessions per week. Warm up thoroughly before training to activate the core muscle group, maintain breathing rhythm during the movement, and avoid holding your breath. Patients with old injuries in the waist should be trained under the guidance of professionals, and any pain should be immediately stopped. Low impact exercises such as swimming and Pilates can be used in daily life to enhance the flexibility and stability of the waist. Supplementing with high-quality protein and vitamin D appropriately after training can promote muscle repair.