The quadratus lumborum is a very important muscle in the waist, with the psoas major on the medial side and the erector spinae on the rear. How to exercise the quadratus lumborum muscle? You can exercise the quadratus lumborum muscle through barbell seated rotation, plank support, swimming push-up and other methods. So, how to exercise the quadratus lumborum muscle? Let’s learn how to exercise together!
1. Barbell Seated Twist
Sit on one end of the stool with both feet Lay flat on the ground and spread comfortably. Place a straight bar across the back of your shoulders and hold both ends of it with both hands. Keeping your head still and making sure your pelvis doesn't slide on the bench, slowly turn your upper body and shoulders in one direction as far as you can. Then, hold the extreme position for a while, then let your torso and shoulders rotate as far as possible in the other direction. Keep the entire movement under your control, rather than just swaying your body haphazardly. This move contracts the obliques without using additional resistance, so it keeps them tight without adding extra bulk and thickening your waist.
2. Plank support
Keep your head, upper back, and hips in a straight line. The elbows are directly under the shoulders, and the back is supported by the toes. Tighten your buttocks and abdomen.
3. Swimming push-up
Lie prone, stretch your body, and fully extend your legs and arms to all sides. Lengthen your spine, extend your arms, and keep your shoulders and legs slightly off the floor. Tighten the abdomen and buttocks, keep the neck and spine in a straight line, slowly raise the left hand and right leg, return to the horizontal line, switch to the right hand and raise the left leg, and always keep the legs and hands on the ground to exercise the back muscles Group\hip.
4. Lie prone and rise from both ends
Lie prone completely relaxed, stretch your arms above your head and straighten your legs. When inhaling, lift your arms and legs up and off the ground at the same time. Take some control and then slowly exhale and relax.