How to exercise a person's iliacus muscle? Of course, there are many exercise methods. Among these exercise methods, some methods are very good and some methods are not so good. So what are the methods to exercise the iliacus muscle? Someone Still understand. So, how to exercise the iliacus muscle? What can be done? Let’s find out together below!
Barbell Seated Twist
Sit on one end of the stool with your feet flat on the on the ground and comfortably apart. Place 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.
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.
Bend sideways
Keep your body upright, spread your legs, raise your arms to the left and right, bend your upper body forward, and touch your right foot with the fingers of your left hand. Then raise your arms naturally, inhale first, then restore it, and then exhale. After finishing, switch to your right hand and do this for about 8 times in a row. Be careful not to bend both legs and arms, otherwise there will be no effect.
Lift your legs and contract your abdomen
Lie with your upper body flat, straighten your legs and raise them as high as possible, then slowly lower them down. Practice this movement evenly for a period of time After that, bend your knees and continue to do the same action, repeating it 8 times in a row. This action mainly exercises the muscles of the lower abdomen.