The quadratus lumborum muscle is located on the posterior wall of the abdomen and is a muscle in the waist. How can a woman exercise the quadratus lumborum muscle? She can exercise the quadratus lumborum muscle through methods such as Xiaoyanfei, sideways bending, and prone lying on both ends. So, how do women exercise their quadratus lumborum muscles at home? Let’s learn how to exercise at home!
Xiao Yanfei
Lie prone on the bed, remove the pillow, put your hands behind your back, lift your chest and raise your head hard , make the head and chest leave the bed, and at the same time straighten the knee joints, and push the two thighs backwards to leave the bed for 3 to 5 seconds, and then relax the muscles and rest for 3 to 5 seconds as a cycle. 2 times a day, 30-50 strokes each time. You can start with 10-20 strokes in the initial stage.
Bend sideways
Stand straight. 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.
Hula Hoop
Stand with your feet shoulder-width apart, arms stretched out behind you At the 3 o'clock and 9 o'clock positions, hold the hula hoop 30 cm away from your body. Inhale, lift your chest, and squeeze your shoulder blades as hard as you can. Turn the hula hoop clockwise until your left hand is directly above your head and your right hand is behind your hip. Hold on for 15 minutes, breathe slowly and deeply, and feel your muscles lengthening. Return to the starting position and turn the hula hoop counterclockwise until your right hand is directly above your head and your left hand is behind your hip. Hold on for 15 minutes, breathe slowly and deeply, and then return to the initial state.
Swimming push-up
Lie prone, stretch your body, and fully extend your legs and arms to all sides. Lengthen your spine, extend your arms, and keep your shoulders and legs slightly off the floor. Tighten the abdomen and buttocks, keep the neck and spine in a straight line, slowly raise the left hand and right leg, return to the horizontal line, switch to the right hand and raise the left leg, and always keep the legs and hands on the ground to exercise the back muscles Group\hip.
Lie prone and stand up from both ends
Completely relaxedLie on your stomach, stretch your arms above your head, and straighten your legs. When you inhale, lift your arms and legs up and off the ground at the same time. Control it a little and then slowly exhale and relax.