The quadratus lumborum muscle is located on the posterior wall of the abdomen, on both sides of the spine. How to exercise the quadratus lumborum muscle? You can exercise the quadratus lumborum muscle by bending sideways, riding a bicycle in the air, hula hoops and other movements. So, what are the methods to exercise the quadratus lumborum muscle? Let’s learn how to exercise the quadratus lumborum muscle together!
Bend sideways
1. Exercise method: stand 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.
2. Number of exercises: 8 times * 4 groups.
Air cycling
1. Exercise method: 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.
2. Number of exercises: 30 minutes*1 group.
Hula Hoop
1. Exercise method
(1) Begin to prepare: Stand with your feet shoulder-width apart, with your arms behind you in a 3 o'clock and At the 9 o'clock position, hold the hula hoop 30 cm away from your body. Inhale, lift your chest, and squeeze your shoulder blades as hard as you can.
(2) Action process: Turn the hula hoop clockwise until the left hand is placed directly above the head and the right hand is placed behind the buttocks. 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.
2. Number of exercises: 15 minutes on each side, 30 minutes in total.
Dumbbell lateral bends
1. Exercise method
(1) Start preparation: stand upright with arms on hips.
(2) Action process: Tilt the dumbbell, control your waist with your hands on your hips; slowly resume the action. Do it on the other side.
2. Number of exercises: 20 * 4 groups.