Metric Units
US Units
Age

Height cm

Weight kg

Please check the input

Result: 20.06

Complete illustrations of lumbar square muscle exercise methods

#BMI-index #Best-BMI-calculator-apps
April 03, 2025

The cube muscles of the waist are located on the back wall of the abdomen and on both sides of the spine. How to exercise the cube muscles of the waist? You can exercise the cube muscles of the waist by bent sideways, pedaling bicycles in the air, hula hoops and other actions. So, what are the methods of cube muscles of the waist? Let’s learn about the exercise method of cube muscles of the waist!

   Bend sideways

  1. Exercise method: stand upright. Spread your legs, raise your arms left and right side, bend your upper body forward, touch your right foot with your left finger, raise your right arm naturally, and neither legs nor arms must be bent, inhale, then restore, and exhale. Change the direction and repeat once.

2. Number of exercises: 8 times * 4 sets.

pedaling a bicycle in the air

1. Exercise method: lying on your back. Take turns bend and stretch your legs, imitating the movement of pedaling the bicycle. The movement is faster and flexible, and the range of flexion and stretching should be as large as possible.

2. Number of exercises: 30 minutes * 1 set.

hula hoop 1. Exercise method

1. Start preparation: Stand with your feet, shoulder-width, and your arms are at 3 o'clock and 9 o'clock behind you Place, hold the hula hoop so that it remains 30 cm away from the body. Inhale and straighten your chest, and try your best to clamp the shoulder blades.

(2) Action process: Turn the hula hoop clockwise until the left hand is placed directly above the head and behind the hips. Persist for 15 minutes, take a deep breath, and feel the muscles are elongating. Return to the initial position, turn the hula hoop counterclockwise until the right hand is placed directly above the head and behind the hips. Persist for 15 minutes, take a deep breath, and then return to the initial state.

2. Number of exercises: 1 on each side 5 minutes, a total of 30 minutes.

  Dumbell lateral bend

   1. Exercise method

  (1) Start preparation: stand upright with arms on your hip.

 (2) Action process: tilt the dumbbell, control the waist with the hip; slow down the movement. Change to the other side.

  2. Number of exercises: 20 * 4 groups.

Editor's recommendation:

What is the movement to train the lumbar square muscle? How to practice triceps at home