How to exercise the quadratus lumborum muscle? There are many exercises. Among the exercises for the quadratus lumborum muscle, some are suitable for girls and some are suitable for boys. However, many people don’t know how girls can exercise the quadratus lumborum muscle at home. Then Some people still know how to exercise the quadratus lumborum muscle. So, how do girls exercise their quadratus lumborum muscles at home? Let’s take a look at how to exercise at home.
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.
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.
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.
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.
"Cycling" movement
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. It lasted 20 to 30 seconds.
Twist
Hold a 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.
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