What are the training methods for strengthening the waist muscles

Strengthening the waist muscles can be achieved through training methods such as bridge exercises, plank support, prone standing, side lying leg lifts, swimming, etc. Strengthening the waist muscles helps improve posture stability, prevent lumbar muscle strain and lumbar disc herniation.

1. Bridge Exercise

Lie down, bend your knees, and step on the ground with both feet. Apply force from your hips to lift them up to your shoulders and knees in a straight line, and hold for a few seconds before slowly falling down. This action can activate the erector spinae and gluteus maximus muscles, suitable for people with poor lumbar stability. In the early stages of training, the height of the buttocks can be reduced to avoid compensatory force from the waist.

2. Flat Support

Keep the body in a straight line while the core muscles continue to contract to maintain the posture in a prone position with elbow support. This static training can comprehensively improve the endurance of the transverse abdominis and quadratus lumborum muscles. It is recommended to gradually extend it from 30 seconds to 2 minutes. Be careful not to collapse your waist or raise your hips too high, and correct your posture in front of the mirror.

Step up prone position

Place both hands on the ear side in the prone position, slowly lift the upper body off the ground until the chest leaves the cushion, and strengthen the erector spinae muscles in the lower back. The movement needs to control the speed to avoid inertia compensation, with 12-15 repetitions per group. Patients with lumbar disc herniation should avoid excessive backward extension.

4. Side lying and leg lifting

In the side lying position, the lower leg is bent to maintain stability, and the upper leg is straightened to perform up and down lifting, mainly stimulating the quadratus lumborum and gluteus medius muscles. Strength can be increased by weight-bearing on the ankle, completing 15-20 repetitions on each side. This action has a significant effect on improving pelvic tilt.

5. Swimming

The trunk rotation movements of freestyle and backstroke can balance the exercise of the waist muscles, and the buoyancy of water can reduce joint burden. Swimming for 30 minutes three times a week can enhance muscle endurance and improve lumbar flexibility. Be careful to avoid excessive reverse bow movements such as butterfly.

Training should follow the principle of gradual progress, initially 2-3 times a week, with a 1-minute break between each set of movements. Cooperating with abdominal breathing can improve core activation efficiency, and waist stretching should be performed after training to prevent muscle stiffness. Individuals with lumbar spine lesions should undergo training under the guidance of a rehabilitation therapist, and weight-bearing exercises are prohibited during acute pain periods. Pay attention to maintaining the correct sitting posture in daily life, avoid sitting for more than 1 hour, and choose a medium hardness mattress for sleep to help recover the waist muscles.