How to exercise waist muscles at home

Even at home, you can exercise your waist muscles very well to make your figure better and also prevent your immune system from becoming so low. The most common exercise is sit-ups. Although this exercise method is relatively simple, the effect is quite significant. You can achieve the exercise effect through some relatively simple movements.

This exercise directly exercises the chest muscles and can be performed in the supine, upper incline, or lower incline positions.

Starting position: Lie on your back on a bench, with your fists facing each other, holding dumbbells; stretch your arms straight up perpendicular to the ground, and keep your feet flat on the ground.

Action process: Spread your hands apart and let them fall to the sides, with your elbows slightly bent, until you can't go any lower. Hold still for one second to allow your pectoralis major to fully stretch, then raise your arms out to your sides and return to the starting position.

Breathing method: Inhale when you stretch your arms apart, and exhale when you return them.

Important points: Do not clench your hands. When you spread your arms, tighten your back muscles. Focus your mind on the contraction and extension of the pectoralis major muscles.

Horizontal straight arm pull-up

Starting position: Lie on a bench, hold dumbbells or barbells in both hands, and stretch your arms straight, parallel to the ground. Place your feet flat on the ground or a bench.

Action process: Keep your arms stretched out, pull the dumbbells or barbell upward and backward, and drop to the lowest possible point. Hold still for one second and stretch your pectoralis major as far as possible. Then, contract your pectoralis major muscles and pull your arms up and forward until they fall to the starting position at the sides of your legs.

Breathing method: Inhale when pulling upward and backward, and exhale when returning upward and forward.

Key points to note: When pulling backward, let both arms fully stretch straight backward; when pulling forward, let both arms fully stretch straight forward. This movement can also be done with both hands holding a heavier dumbbell. Because the grip of the two hands is narrower and the weight is concentrated in the center of the bar, it has a greater effect on developing the pectoralis major muscle near the midline of the human body.

Abdominal training

The abdomen is located in the center of the body and is a particularly eye-catching part. From the perspective of human bodybuilding, a truly toned abdomen should be composed of a thin and powerful waist and clearly defined abdominal muscles. Therefore, please do not neglect abdominal bodybuilding exercises.

1. Sideways bending exercise

upright. Spread your legs, raise your arms horizontally to the left and right, bend your upper body forward, reach your right foot with your left hand, raise your right arm naturally, do not bend your legs and arms, inhale, then return to the original position, and exhale. Change direction and repeat once, and do it 8 times in a row.

2. Leg curling exercise

Supine position. Place your arms flat on the ground, straighten your legs, bend your knees and lift them up. Inhale, bring your thighs close to your abdomen, then exhale and slowly return to the original position. Repeat 8 times.

3. Leg lift and abdominal contraction

Mainly exercises the lower abdominal muscles. Lie flat on your back, stretch your legs and lift them as high as possible, then slowly lower them. After completing this exercise, continue with the same movement with your knees bent. Repeat 8 times.

4. Seated flexion

The supine position is mainly used to exercise the upper and lower abdominal muscles. Straighten your legs, lean your upper body back to keep your body balanced, then bend your knees and tighten your abdomen, flexing your abdominal muscles to the extreme. During the exercise, your feet should never touch the ground or the bed.