How to exercise the quadratus lumborum muscle? There are some exercises. Among the exercises for the quadratus lumborum muscle, some are very effective and some are not so effective. However, many people don’t know what the exercises are for exercising the quadratus lumborum. There are still people who know what kind of exercises there are. So, what are the effective exercises to exercise the quadratus lumborum muscle? Let’s take a look at the actions below.

1. 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.

2. Walk

Walking can exercise the muscle strength of the waist, hips and lower limbs, enhance the coordination of limbs and trunk movements, and maintain the physiological curvature of the lumbar spine.

3. 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.

4. 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.

5. “Cycling” exercise

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.

6. 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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