9 movements for waist and abdomen strength training to make you easy to train

In strength training, there are various training movements, and the training effect of each strength training movement is different. Some people still know what movements are there for waist and abdomen strength training. So, what are the 9 movements of waist and abdomen strength training? Let's learn more about it below!

1. Pushups

Pushups are very familiar to everyone, and this sport has a good effect for men, women, young and old, and everyone will do it very easily. Basically, most people know the key points of push-ups, but what you don't know is that push-ups can exercise your waist and abdomen well Quantity. For the waist and abdomen, push-ups are actually a very effective movement, especially for lumbar strength. For those who can exercise every day, if they can insist on doing some push-ups every day, in the long run, their strength will definitely increase greatly. (Teaching for muscle building training, teach you scientific methods of muscle building)

2. Plank support

The plank support movement requires us to use elbows and toes to support our body to maintain balance with the ground, but we should pay attention to the process of doing this exercise, because when we do not have enough endurance, it is easy to make our buttocks rise up and our waists approach the ground. At this time, we must try our best. Use the waist and abdomen to keep our body in a straight line, and stick to this movement for 30 seconds to form a set.

3. Leg flexion movement

Leg flexion exercise requires preparing a yoga mat. After I put my body on the yoga mat, I immediately put my body flat against the floor, straighten my legs, and use the strength of my knees to lift my legs up. Then ensure that my breathing has a rhythmic feeling. After doing these movements, focus mainly on lifting the legs. During the lifting of the legs, our breathing is adjusted to the state of exhalation, and we inhale during the entire movement. That is to say, exhalation is to restore, and inhale is to do the movement. During the training process, we must use our waist and abdomen to adjust our breathing to exhalation, and we inhale during the entire movement. In other words, exhalation is to restore, and inhalation is to do the movement. During the training process, we must use our waist and abdomen to use our waist and abdomen to inhale. To feel the intensity of exercise, if the intensity is acceptable, you can train about eight times a day. It feels more difficult and you can exercise less.

4. pedaling in the air

lying on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and slowly perform the bicycle ride. Exhale, lift your upper body, touch your left knee with your right elbow joint, maintain your posture for 2 seconds, and then restore. Then touch your right knee with your left elbow joint, hold it for 2 seconds, and then slowly return to the starting position.

5. Side support and hip lift

Side support and hip lift training requires sideways, first, and then hip Lift your buttocks, then lift your chest, and your body is basically a straight line. If the body is tilted, it will affect the exercise effect, so you should pay attention. Also, you can adjust your buttocks slightly higher than your waist, and then put your neck down, so that your eyes can naturally look forward and complete this movement by lowering your head. After the movement is done, we can lift our buttocks, and we sit two sets a day, and we need to rest in the middle.

6. Dangling and bent legs

This action requires everyone to use certain exercise equipment. First, we extend our right hand first, and then hold the high Bar, let your body hang on the pole, then bend your legs, and then turn your body slightly. The number of movements and the number of groups are similar to those above, but you need to slow down this movement, don’t let your waist flash.

7. Curls

The preparation of curls is similar to sit-ups. First, lie flat on a yoga mat and bend your knees to prepare. At this time, use waist and abdomen strength to make the upper body off the ground and your arms naturally raise them forward. When our chin touches our knees, lie down flat, but be careful that the waist cannot touch the ground. Always use abdominal strength to make the waist off the ground and start the exercise again.

8. Raise your legs and curl your abdomen

Lying on the floor with your arms in front, pulling your shoulder blades away from the ground as much as possible, and your lower back close to the ground. Place your hands on your head and open your arms. Lift your legs at 90 degrees to your upper body, cross your legs, and slightly bent your knees. Exhale, contract your abdominal muscles, lift your upper body, keep your lower back from the ground, keep your breathing rhythm.

9. Sit ups

Sit-ups are one of the most basic exercise methods in our daily life. First, we lie flat on the yoga mat to relax our bodies naturally. At this time, bend our knees, place our arms on both sides of our heads, and use the strength of our waist and abdomen to allow our upper body to leave the ground and allow our chin to touch the knee position. At this time, we relax our body, let our body lie down and start the exercise again. Complete three groups at a time to perform 30 in each group.

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