Long-term sitting and lack of exercise will lead to weakness in the waist, adhere to 3 movements to enhance the strength of the waist and abdomen
Most people nowadays have the habit of sedentary, sedentary work, sedentary study, sedentary watching TV and playing games, etc. It seems that sedentary is a habit. Long-term sitting can also cause various sedentary diseases, especially waist weakness. In life, if you don't stand for a long time or walk for a while, you will feel very difficult, and you always like to lie down or sit, which is the performance of waist weakness.
If you continue to sit down for a long time, it will increase the weakness in the waist, and at the same time, there will be bad postures such as a hunchback and a backward pelvis, which will seriously affect the beauty of the figure.
In addition to reducing sedentary time, how can we improve the situation of low back weakness? Below are 3 effective exercises to exercise the waist and abdomen, stick to it, and make your waist and abdomen stronger!
Exercise 1: Glute Bridge
The action of the glute bridge is not unfamiliar to those who often practice the buttocks and can effectively buttocks. In the process of doing the glute bridge, our waist will also participate, which can be said to be a movement of waist and hip.
What some people usually call backache is mostly caused by weakness in the buttocks, why isn't it caused by weakness in the waist? If our hip strength is stronger, then the tail vertebra and pelvis will be relatively more stable, and the "burden" supported by the waist will not be very large.
The action of the glute bridge 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 a glute bridge, that is, the pelvis is tilted forward. Never do the hip bridge with the pelvis tilted forward!
Lie on your back on the ground or on a yoga mat, with your feet slightly wider than your shoulders, and bend your knees to keep your calves as perpendicular to the ground as possible.
Feel the core muscles and use the glutes to lift the crotch. Pinch your hips and don't push your waist too hard.
The hips and waist slowly fall and land at the same time to avoid forward pelvic tilt.
Exercise 2: Good morning body forward bend
This action is similar to the standing straight forward bend, and it can also be called an unarmed deadlift. This movement requires the cooperation of the waist and buttocks, and is also a waist-hip movement. Since no equipment is required, it can be performed anytime, anywhere, just by standing up.
Especially when the waist feels uncomfortable after sitting for a long time, then you can perform the good morning body forward bend, which can effectively enhance the strength of the waist and abdomen.
Stand with your feet shoulder-width apart, keeping your lower back straight.
Hold the sides of your hips with your hands, feel your core, and sit back with your hips, lowering your upper body down.
Keep your back straight at all times, and slowly recover after sinking to the bottom for 1-2 seconds.
Action 3: Prone support and hip lift
This action can not only exercise the buttocks and waist, but also exercise the abdominal muscles.
Prone support and hip lift can effectively improve the coordination and balance of the waist and abdomen, especially suitable for some people with weak core strength, forward pelvis, and small belly.
This action can be subdivided into two postures, namely the prone support slide plate hip lift and the prone support jump hip lift.
The effect of sliding the buttocks will be better, but it is also very difficult. For general fitness people, jumping hips can be used.
When doing this action, do not eat, otherwise it is easy to spit it out.
Support the floor with your hands in a push-up position with your feet slightly wider than shoulders.
Tighten your core, lift your hips, slide your feet forward at the same time, and then slowly recover.
The prone support jump hip lift is to use your feet to separate and jump to the bottom of the support palm.
A total of 3 movements can effectively strengthen the waist and abdomen. The feature of these actions is that they can be done anytime, anywhere, and the effect is great! Keep at it, and let your waist and abs be full of strength.
Further reading:
People who have been exercising for a long time, after giving up exercising, what will happen to the body?
If you insist on running for 40 minutes a day, besides losing weight, what benefits will you gain?
Buttocks + tight legs are the best match. If you practice your buttocks but not your legs, your body curve will not look good!
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