In strength training, there are various training movements, and the training effect of each strength training movement is different. As for the movements of waist and abdominal strength training, some people still know what movements there are. So, what are the 9 movements for waist and abdominal strength training? Let you train easily. Let’s find out together below!
1. Push-ups
Push-ups are a very familiar exercise for both men and women. It is very effective for both young and old, and it is very easy for everyone to do it. Basically, most people know the essentials of push-ups, but what everyone doesn’t know is that push-ups can exercise everyone’s waist and abdominal strength very well. . For the waist and abdomen, push-ups are actually a very effective movement, especially for waist strength. For those who can exercise every day, if they can insist on doing some push-ups every day, their waist and abdominal strength will definitely increase greatly in the long run. (Muscle-building training instruction, teach you scientific muscle-building methods)
2. Plank support
The plank action requires us to use our elbows and toes to support our body to maintain balance with the ground, but we must pay attention to the process of doing this exercise, because when we are not endurance enough, it is easy for our hips to tilt up. And the waist is close to the ground. At this time, we must try our best to use the waist and abdomen to keep our body in a straight state. Hold this action for 30 seconds in one group.
3. Leg bending exercise
For leg bending exercise, you need to prepare a yoga mat. After placing your body on the yoga mat, immediately put your body flat on the floor, straighten your legs, and Use the strength of your knees to lift your legs. Then make sure your breathing is rhythmic. After completing these movements, focus mainly on lifting the legs. During the process of lifting the legs, our breathing is adjusted to the state of exhalation. Wait until we are doing the entire movement. It's inhaled. In other words, exhalation is reduction, and inhalation is action. During the training process, we need to use our waist and abdominal strength to feel the intensity of the exercise. If the intensity is acceptable, we can train about eight times a day. If it feels more strenuous, we can exercise less.
4. Air pedaling
Lie on your back on the floor with your lower back close to the ground. Place your hands beside your head, arms open. Lift your legs and slowly climb onto the bicycleaction. Exhale, lift your upper body, touch your left knee with your right elbow, hold the position for 2 seconds, and then return. Then touch your right knee with your left elbow, hold the same for 2 seconds, and then slowly return to the starting position.
5. Side support and hip lift
Side support and hip lift This exercise needs to be done sideways. First turn your body sideways, then lift your hips, and then lift your chest. When you stand up, your body is basically in a straight line. If your body is skewed, it will greatly affect the exercise effect, so you should pay attention to it. Also, you can adjust your hips to be slightly higher than your waist, and then lower your neck so that your eyes can naturally look forward and complete this action by lowering your head. After completing the movement, we can raise the buttocks and do this exercise twice a day, with rest in between.
6. Hanging leg bends
This action requires everyone to use certain sports equipment. First, we extend our right hand, then hold the high bar, and let our body fully Hang on the pole, then bend your legs, and then turn your body slightly. The number of movements and sets are similar to the above, but you need to slow down this movement and don't let your waist get caught.
7. Abdominal curls
The preparatory exercises for abdominal curls are similar to sit-ups. First, lie flat on the yoga mat, bend your knees and get ready. At this time, use the strength of your waist and abdomen. Allow your upper body to lift off the ground and raise your arms forward naturally. When our chin touches the knees, lie down flat, but be careful that the waist does not touch the ground. You always need to use abdominal strength to lift the waist off the ground before restarting the exercise.
8. Leg raises and abdominal curls
Lie on your back on the floor, draw your arms forward so that your shoulder blades are as far away from the ground as possible, and your lower back is close to the ground. Place your hands beside your head, arms open. Lift your legs at 90 degrees to your upper body, cross your legs, and slightly bend your knees. Exhale, contract your abdominal muscles, lift your upper body without keeping your lower back off the ground, hold for 2 seconds, and then slowly return to the starting position. Pay attention to keeping the chin slightly drawn toward the chest, contracting the abdominal muscles, exhaling to lift the upper body, keeping the lower back from the ground, keeping the waist still, pulling the arms when exhaling, slowly lowering the back when inhaling, and keeping the upper body still. Keep your legs still and maintain a good breathing rhythm.
9. Sit-ups
Sit-ups are one of the most basic exercises in our daily lives. First, we lie flat on the yoga mat and let our body Relax naturally. At this time, bend your knees, place your arms on both sides of your head, and use your waist and abdominal strength to lift your upper body off the ground and allow your chin to touch your knees. At this time, relax your body. , let your body lie down and start exercising again. Complete three sets of 30 reps at a time.