What sports can exercise the strength of the waist muscles

The exercises that exercise the strength of the waist muscles mainly include plank support, small swallow flying, hip bridge, hard pull, swimming, etc.

1. Plate support

Plate support can effectively activate the deep muscle groups in the waist. The key to the action is to lie prone and bend the elbow for support, keeping the head, shoulders, hips, and ankles in a straight line, and tightening the core to avoid collapsing the waist. It is recommended to gradually increase the duration from 30 seconds and repeat daily. This action has low pressure on the lumbar spine and is suitable as a basic training for people with lumbar muscle strain.

2. Xiaoyanfei

Xiaoyanfei conducts reinforcement training on the erector spinae muscle. Lie prone and lift both upper body and legs, maintaining a swallow like flying posture for 5 seconds before relaxing. Be careful not to lift too high to avoid compensatory force on the lumbar spine. It can be completed in groups every day and repeated for each group.

3. Hip Bridge

The hip bridge drives the contraction of the waist muscles through the extension of the hip joint. Lie down, bend your knees, and lift your hips to form a straight line with your shoulders, hips, and knees, while contracting your gluteal muscles at the peak. This action can synchronously exercise the lumbar and gluteal muscle groups and improve lumbar compensation caused by pelvic forward tilt. During training, one can advance with one leg to increase difficulty.

4. Hard Pull

Traditional hard pull requires maintaining a neutral position of the spine to complete hip joint hinge movement, which can comprehensively strengthen the lower back muscle group. Suggest using the lightweight learning standard action mode to avoid arching and exerting force. This action significantly improves the strength of the waist muscles, but it needs to be performed under the guidance of a professional.

5. Swimming

Freestyle and backstroke train the waist muscles through resistance training in water, and the buoyancy of water can reduce joint burden. It is recommended to continue swimming every time to maintain body balance and coordinate strength. Water exercise is relatively safe for patients with lumbar disc herniation, but vigorous twisting movements should be avoided. The exercise of waist muscles should follow the principle of gradual progress. In the initial stage, low-intensity movements such as plank support should be chosen, and the difficulty should gradually increase after adaptation. During training, pay attention to maintaining a neutral position of the spine and stop immediately if pain occurs. It is recommended to perform weekly exercises in conjunction with abdominal muscle training to maintain core stability. Avoid prolonged sitting in daily life, get up and move around every hour, and choose a medium hardness mattress for sleep. If there is a history of lumbar spine disease, a personalized plan should be developed under the guidance of a rehabilitation therapist.