1. Goat Stand Up

Lie prone on the equipment rack, keep your body naturally bent downward and feel a stretch in your lower back (choose the angle of your natural downward bend according to your personal physical condition), and cross your hands on your chest. Then concentrate on the strength of the lower back muscles to straighten the upper body, keep the upper body parallel to the ground, pause for a moment, and then slowly return to the starting position.

2. Weight-bearing dumbbell lateral flexion

Keep your body upright, holding a dumbbell in one hand and the palm of the other hand close to your body. Then slowly move the body's center of gravity to the side holding the dumbbell, maintain the contraction of the waist muscles, pause for a moment, and then quickly return to the starting position.

Due to the special position of the waist muscles, when exercising the waist muscles, light or medium weight should be used for exercises, and heavy load exercises should not be carried out. The best number of exercises for the waist muscle group is 1.5 times a week, and it is not advisable to practice more. Finally, when exercising the waist muscles, you must perform the corresponding movements within the range that your body can bear.

3. Barbell Seated Twists

Sit on one end of a stool with your feet flat on the ground and comfortably apart. Hold 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.