Among the training methods, each method has its own training effect, and each method also has its own training parts. For example, some methods train the waist, and some methods train the chest. What about women’s waist and abdominal strength? I'm sure someone knows some training methods. So, what are the waist and abdominal strength training methods for women? Let’s find out together below.
1. Sit-ups
Sit-ups can usually be used by everyone to exercise in physical education classes, and many people will also perform this exercise in physical education tests. In fact, the most important thing about this exercise is to help you exercise your abdominal muscles, because when we do sit-ups, the abdomen mainly exerts force, but the abdomen and waist are very close, so this exercise can not only help you Exercising the abdomen will also have a certain effect on the muscles of the waist. And some people think that the effect of this exercise is not particularly good. In fact, this may be because people do not persist for a long time. If they can persist for a long time, the effect will be considerable.
2. Pedaling in the air
Lie on your back on the floor with your lower back close to the ground. Place your hands beside your head and open your arms. Lift your legs and slowly climb onto the bicycle. Exhale, lift your upper body, touch your left knee with your right elbow, maintain the posture for 2 seconds, and then return. Then touch your right knee with your left elbow joint, hold the same for 2 seconds, and then slowly return to the starting position.
3. Plank support
Plank support is actually a test of everyone's endurance, because we have to do a good job and maintain a fixed position in the future, but plank support is also very hard. Although this action may be effective during exercise, we You still can't hold on for too long while supporting your body. This is mainly because the pressure is relatively high and the intensity of exercise is relatively high. However, this exercise is a very good waist training exercise. If you plan to exercise yourself, friends who have waist and abdominal strength must not miss this exercise. The exercise is similar to push-ups, but you support the floor with your elbows and maintain a posture. Don't move. The longer you persist, the better. Everyone can learn from it.Decide how long you want to do plank support according to your own physical condition, but you must do your best every time to achieve better results.
4. Leg raises and abdominal curls
Lie on your back on the floor, bring your arms forward so that your shoulder blades are as far away from the ground as possible, and your lower back is close to the ground. Place your hands beside your head and open your arms. Lift your legs at 90 degrees to your upper body, cross your legs, and slightly bend your knees. Exhale, contract your abdominal muscles, lift your upper body without keeping your lower back off the ground, hold for 2 seconds, and then slowly return to the starting position. Pay attention to keeping the chin slightly drawn toward the chest, contracting the abdominal muscles, exhaling to lift the upper body, keeping the lower back from the ground, keeping the waist still, pulling the arms when exhaling, and slowly lowering the back when inhaling. Keep your legs still and maintain a good breathing rhythm.
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