Many people have an obsession that they must go to the gym to exercise. In fact, it is not necessary. If you don’t have the time or energy to go to the gym, you can still build muscles at home. The waist is an important part of our body that lacks exercise, so do you know how to exercise waist muscles at home? Let’s go take a look below!
1. Lying on your side and lowering your head for fitness exercises
Standing. Separate your legs, raise your arms up and down, bend your upper body forward, use your right hand to reach your right leg, raise your right arm naturally, do not bend your legs and arms, breathe, then recover and breathe. Change the position and repeat again, and do it 8 times in a row.
2. Leg-flexing fitness exercises
Lie on your back. Keep your arms flat against the ground, straighten your legs and then bend your knees to lift them up. Breathe so that the roots of your thighs are close to your abdomen, then breathe and slowly recover. Repeat 8 times.
3. Leg raises and abdominal contractions
Mainly exercise the lower waist muscles. Lie with your upper body flat, straighten your legs and pull them as high as possible, and then slowly learn to lower them. After doing this exercise, bend your knees and do the same posture again. Repeat 8 times.
4. Seated flexion
The main purpose of lying on your back is to exercise the upper and lower waist muscles. Keep your legs straight, raise your upper body and back to maintain body balance, and then bend your knees and contract your abdomen to maximize the flexion of your abdominal muscles. During training, your feet must not touch the road or bed at all times.
5. Push-ups
Lie on your stomach, lower your shoulders, and place your arms under your shoulders. Place your hands slightly wider than the distance between your shoulders. Place half of your feet on the ground, raise your limbs, and then bend your elbows to lower your body to a position where your chest is almost close to the ground. Stay for a while and then return to the original position.