The waist is the central pillar that connects the upper and lower body of the human body, bearing a tremendous amount of weight. But how can we shape the muscles of the waist? There are two simple and effective fitness methods that can help you build strong waist muscles in the shortest amount of time, making men more confident in certain aspects.
Bow Step Cross Squat
Procedure: Hold a barbell of suitable weight on your shoulders, stand with your legs apart, shoulder-width apart; take a step back with your right foot, wrap it around the back of your left leg, try to take a big step, and squat with your legs crossed, with your right leg bent and your knee almost touching the ground. Hold the squat for 2-3 seconds, return to the starting position, do 8-10 reps per leg, and perform 3-5 sets.
Tips: Keep your body upright and your chest lifted, do not arch your back, and maintain stability in your center of gravity during the crossing process.
Ball Side Jumps
Procedure: Stand with your feet together, hold a basketball or solid ball in front of your chest. Bend forward and bend your knees, step your right foot to the right side, while your left leg quickly follows, and at the same time, turn your body to the right. When your right foot lands steadily, the hands holding the ball should be on the right side of your right foot; after your left leg lands after your right leg, continue to step and land to your left side, and your body also turns to the left, with the ball on the left side of your left leg. Do 8-10 reps per leg, and perform 8-10 sets.
Tips: The landing of the crossed legs should have a certain rhythm, maintain smooth breathing, and keep the body bent forward throughout the continuous process, looking straight ahead.
These two exercises may seem simple, but they require daily exercise for about ten minutes to achieve better results.
