Long-term sedentary and lack of exercise will lead to weakness in the waist, insist on 3 movements to enhance the strength of the waist and abdomen
Most people nowadays have the habit of sitting for a long time, such as sitting for a long time at work, sitting for a long time studying, watching TV and playing games for a long time, etc. It seems that sitting for a long time is a habit. And long-term sedentary can also cause various sedentary diseases, especially waist weakness. In life, if you feel very strenuous if you don’t stand for a long time or walk for a while, and you always like to lie or sit, this is the manifestation of waist weakness.
If you continue to sit for a long time, it will increase the weakness in the waist. At the same time, you will also have bad postures such as hunchback and pelvic retroversion, which will seriously affect the beauty of your body.
In addition to reducing sedentary, how can we improve the weakness of the waist? Let’s share 3 exercises that can effectively exercise the waist and abdomen, stick to it, and make your waist and abdomen stronger!
Action 1: Glute bridge
The hip bridge is no stranger to people who often train their buttocks, and it can effectively buttocks. In the process of doing the hip bridge, our waist will also be involved, which can be said to be an integrated movement of the waist and hip.
What some people usually call backache is mostly caused by the weakness of the hips. Why is it not caused by the weakness of the waist? If our hips are stronger, the tailbone and pelvis will be relatively more stable, and the "burden" supported by the waist will not be too great.
And the hip bridge action can not only play the role of training the buttocks, but also effectively strengthen the erector spinae (back waist).
Many people always have a habit when doing hip bridges, which is to tilt the pelvis forward. Do not use the posture of leaning the pelvis forward to do the hip bridge!
Lie on your back on the ground or a yoga mat, step on the ground with your feet slightly wider than your shoulders, and bend your knees and legs to keep them perpendicular to the ground as much as possible.
Feel your core and use your hips to lift your hips. Keep your hips tight and don't push your waist too much.
Slowly lower the hips and waist, and land on the ground at the same time, so as to avoid the pelvis from tilting forward.
Action 2: Good Morning Bending
This action is similar to standing straight and forward, and it can also be called an unarmed deadlift. This action requires the cooperation of the waist and hips, and it is also an integrated action of the waist and hips. Because there is no need for equipment, you only need to stand up, and you can do it anytime, anywhere.
Especially when the waist feels uncomfortable after sitting for a long time, you can perform the good morning posture, which can effectively enhance the strength of the waist and abdomen.
Stand with your feet shoulder-width apart and keep your back straight.
Hold the sides of the hips with both hands, feel the core, and sit back with the hips, leaning over and sinking the upper body.
Always keep your back straight, and slowly recover after sinking to the bottom for 1-2 seconds.
Action 3: Prone support buttocks
This action can not only exercise the buttocks and waist, but also exercise the abdominal muscles. It is an integrated movement of the waist and abdomen.
Prone support hip lifting can effectively improve the coordination and balance of the waist and abdomen, and is especially suitable for people with weak core strength, forward pelvis, and small belly.
This action can be subdivided into two postures, that is, prone support sliding plate hip lift and prone support jump hip lift.
The effect of sliding plate buttocks will be better, but it is also very difficult. For ordinary bodybuilders, jumping buttocks can be used.
When performing this action, do not eat, otherwise it is easy to spit it out.
Lie in a push-up position with your hands on the ground, feet slightly wider than shoulder width.
Tighten your core, lift your hips, and slide your feet forward at the same time, then slowly return.
The prone support jump hip lift is to separate the feet and jump to the bottom of the supporting palm.
A total of 3 movements can effectively enhance the strength of the waist and abdomen. The characteristic of these actions is that they can be done anytime, anywhere, and the effect is great! Stick to it and let your waist and abdomen be full of strength.
Further reading:
What will happen to the body after people who have been exercising for a long time give up exercising?
If you insist on running for 40 minutes every day, besides losing weight, what benefits will you gain?
Buttocks + tight legs are the best match, buttocks but not legs, the proportion of the body curve is not good-looking!
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