How can girls exercise their waist strength?

As more and more women in modern society pay more and more attention to physical exercise, they all hope to have good waist strength, which will make the curve of their waist more perfect. Therefore, we see many women going directly to the gym after get off work. Therefore, it is very necessary for them to find some better ways to exercise waist strength in daily life. So how can girls exercise waist strength? Let's take a look together.

l. Straight-leg deadlift

Initial position: Stand with your feet shoulder-width apart or slightly narrower, bend forward with straight legs, and hold the barbell on the ground with both hands, with a grip slightly wider than shoulder width.

Short-range movement: Hold the barbell tightly with both hands, use your waist and back to pull it up with straight arms until your upper body is completely straight, then slowly return along the original path and repeat.

Effect of action: This action can stimulate most of the muscles, tendons, bones and joints of the whole body, especially the waist and back muscles, biceps femoris and gluteus maximus of the thigh.

Action points: Straight-leg deadlift requires not bending your legs, and your waist should be straight, not arched. Since the weight of the deadlift is usually large, you should avoid pulling it up suddenly at first to avoid hurting your waist.

2. Goat Extension

Initial position: Lie prone on a goat press rack or a jump box, with your upper body hanging naturally, your feet fixed on the rack or held down by others, and your hands on your head.

Action process: Contract the waist and back muscles to arch the upper body inward and upward, pause for a moment at the top, then slowly return along the original path and repeat.

Action effect: Mainly exercises the longus dorsi and brevis dorsi, and also has a good stimulating effect on the gluteus maximus and posterior thigh muscles.

Key points: The movement speed should be even and not sudden. When bending upward, try to tighten the waist and back muscles. When you have strength, hold your head with both hands. When you don't have strength, you can put your hands behind your back on your waist.

Waist rotation: mainly used to practice the left and right rotation range of the waist. Specific playing method: Stand with your feet slightly wider than your shoulders, and let your arms hang naturally at your sides with your hip joints as the center.

The body is bent forward, and then with the waist as the axis, the upper body moves from front to right, upward and then to the left, and then back to do clockwise or counterclockwise rotation; at the same time, the arms move with the upper body to do clockwise or counterclockwise rotation.

Clockwise or counterclockwise circular movements to increase the range and strength of waist rotation.

Key points of the movement: Try to increase the amplitude of the circle, and increase the speed from slow to fast, so that the lumbar joints can be fully mobilized and stretched.

The above paragraphs have introduced to us some good ways and methods for girls to exercise waist strength. I believe that friends who have read the above content carefully will have more insights and experiences in their hearts. Of course, I would also like to remind everyone again that waist strength training cannot be accomplished overnight. It requires us to put in more effort and hard work behind the scenes to achieve it.