For men, doing sit-ups regularly can effectively exercise the waist muscles. However, it is important to persevere with sit-ups, doing one to two sets every day, with each set consisting of 15 repetitions. Over time, you will notice good results. Another exercise to strengthen the waist for men is the waist twist, but you shouldn't do too many as it may cause injury to the waist.
1. Hula Hoop: If regular waist twisting exercises make you feel uncomfortable or unnatural, you can try using a hula hoop at home. Although it may be challenging initially, with practice, you can achieve waist strength recovery by rotating the hula hoop for half an hour every day.
2. Forward Bend Squat: When performing forward bend squats, you can also achieve waist strengthening by using the process of bending your legs forward. Remember to hold your knees with both hands and squat, adjusting the depth of the squat according to your comfort level. Deep squats are preferable, and then stand up. Repeat this motion 50 times.
3. Touch-and-Lift Buttocks: The touch-and-lift buttocks exercise is more challenging compared to others due to flexibility issues. However, you don't need to touch the ground; just try to bring your hands as close to your feet as possible. Remember to keep your legs straight without bending. Each touch-and-lift buttocks movement can be held for 30 seconds, and the entire set should be repeated 20 times.
4. Advanced Horse Riding Stance: Squatting in a horse riding stance can also exercise the waist, but individuals with weak waist muscles may not be able to tolerate it. For such individuals, it is recommended to stick to the basic horse riding stance. Advanced horse riding stance involves adding weight to the waist, allowing the force of the hanging weight to strengthen the waist muscles.
