How does one train the quadratus lumborum? Of course, there are many training movements. Among the training movements for the quadratus lumborum, some are suitable for the gym and some are suitable for home. However, many people don’t know how to train the quadratus lumborum in the gym. , then some people still know how to train the quadratus lumborum muscle. So, what is the best way to train the quadratus lumborum in the gym? Let’s take a look below.
1. Sideways bending exercise
Upright. Separate your legs, raise your arms to the left and right, bend your upper body forward, touch your right foot with your left fingers, raise your right arm naturally, and neither legs nor arms should be bent. Inhale, then restore, and exhale. Change direction and repeat. Do this 8 times in a row.
2. Leg bending exercise
Supine position. Place your arms flat on the ground left and right, straighten your legs and lift your knees at the same time. Inhale to bring your thighs close to your abdomen; then exhale and slowly return to the position. Repeat 8 times.
3. Lift your legs and tighten your abdomen
Mainly to develop the lower abdominal muscles. Lie on your back with your upper body straight, lift your legs as high as possible, and then slowly lower them. After doing this exercise evenly, bend your knees and continue doing the same movement. Repeat 8 times.
4. Climb the stairs
Going up and down stairs can enhance muscle strength, especially when the center of gravity is tilted backward when going down stairs, the waist muscles contract and relax, which plays a great role in protecting the physiological curvature of the lumbar spine.
5. Dance ballroom
It can enhance the muscle strength of the waist and legs and coordinate the tension between the waist and abdomen.
6. Sitting flexion
Mainly for the development of upper and lower abdominal muscles. Straighten your knees, lean your upper body back to maintain body balance, and then bend your knees and tuck your abdomen in to make your abdominal muscles extremely flexed. During the exercise, your feet should never touch the ground.
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