How does a person exercise the psoas major? There are many exercises. Among the exercises, some are very effective and some have average effects. However, these movements are all very particular. So what can you do at home? I believe some people still understand how to exercise the psoas muscles. So, what is the most effective way to train your psoas muscles at home? 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.

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. Leg raises and abdominal tightening: 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.

3. Sitting flexion

Mainly develops the upper and lower abdominal muscles. Straighten your knees, lean back and keep your body balanced, then bend your knees and tuck your abdomen. Cycling exercise: Supine position. Take turns to flex and extend your legs, imitating the motion of riding a bicycle. The movements should be fast and flexible, and the range of flexion and extension should be as wide as possible.

4. Twist

Hold the handle with one hand or pull a heavy object of a certain weight, and perform twisting and turning exercises in various postures to exercise the oblique and waist muscles.