When many people exercise, the most important thing is the balance of the body. Whether the muscles are symmetrical is also a very important exercise goal. If you only focus on one part of the body while ignoring other parts during exercise, it may lead to muscle imbalance in the body. Next, let’s take a look at strength training for the waist and abdomen, and let’s learn how to exercise waist and abdominal strength, shall we?
1. Side support and hip lift
The action of side support and hip lift, in fact, we can see from the name that the action requires everyone to turn their body sideways and lift their buttocks. First, we should straighten our chest and abdomen, then straighten our waist and back, and keep our body in a straight line. However, at this time, our hips should be slightly higher than the waist, and the neck should be lowered naturally, and the eyes should be looking forward without raising the head. It is best to use a plank to support the body and move sideways. . After completing this action, you need to start to slowly lift your buttocks. Exercise five times a day, and you can rest for two or three minutes each time. If you can persist for a long time, you can see unexpected effects.
2. Plank support rotation
In normal times, everyone should often do plank support. This exercise is actually very similar to push-ups, except that there are some changes in the hands, and the normal support means that the body remains motionless after supporting the column. First, make a plank support action. Then, the arms in front of us are supported on the floor, and our shoulder joints are the support points. After keeping our bodies in a straight line, our hips should sink as much as possible, so that Only then can it not touch the ground and not affect the movement effect. Action essentials: Support the forearm on the ground, with the support point under the shoulder joint. Keep your body in a straight line. Lower your buttocks as far as possible without touching the ground.
3. Leg bending exercise
This exercise is actually very simple. Everyone first prepares a mat, and then lies on the mat, using two arms to support the body on both sides of the body and flat against the floor. Then stretch out your legsCome on, at this time we need to use the power of the knees to lift the legs, and the breathing should be rhythmic. Pay attention to inhaling when lifting the legs, and exhaling when the thighs are close to the abdomen, that is Say, inhale when you do the action, and then exhale when you return to the action. Just train about eight times a day and be able to master your breathing.
The above exercises can help everyone effectively exercise themselves, and are very helpful in improving waist and abdominal strength. Everyone should also pay attention to safety when doing these exercises.
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