If you’re currently suffering from waist pain, you know how disruptive it can be to your daily life. It can limit your mobility and make even the simplest tasks feel challenging.

Fortunately, there are a few exercises you can do to help alleviate the pain and build up the muscles in your waist area. Let’s take a closer look at seven simple exercises you can try to help eliminate your waist pain.

1. Side Bends

Start by standing with your feet shoulder-width apart and your arms resting by your sides. Lift your arms and bring them overhead, then place your right hand on your hip and lean to the right side as far as you can comfortably go.

Hold the position for a few moments, then return to the starting position. Repeat the same motion, but this time lean to your left side. Aim to complete two or three sets of 10 reps on each side.

2. Hip Bridges

Lie down on your back with your knees bent and feet flat on the ground. Place your arms at your sides and engage your glutes to lift your hips off the ground. Hold the position for a few seconds, then lower your hips back down to the ground.

Aim to do three sets of 10 reps.

3. Standing Bicycle Crunches

Stand with your feet shoulder-width apart and your arms outstretched in front of you. Pretend you’re holding a bicycle’s handlebars and bring your right elbow to your left knee as you lift it up towards your chest.

Return to the starting position and repeat the motion with your left elbow and right knee. Aim to complete two or three sets of 10 reps on each side.

4. Russian Twists

Sit down on the ground with your knees bent and your feet flat on the ground. Lift your feet off the ground and lean back slightly, engaging your core muscles.

Hold your hands together in front of your chest and twist your torso to the right, then to the left. Aim to complete two or three sets of 10 reps on each side.

5. Plank Hip Dips

Start in a plank position with your forearms resting on the ground and your body forming a straight line from your head to your feet. Engage your core muscles and dip your hips down to the right, then back up to the starting position.

Repeat the same motion, but this time dip your hips down to the left. Aim to complete two or three sets of 10 reps on each side.

6. Bird Dogs

Kneel down on the ground with your hands and knees resting on the floor. Engage your core muscles and lift your right arm and left leg off the ground at the same time. Hold the position for a few moments, then lower your arm and leg back to the ground.

Repeat the same motion, but this time lift your left arm and right leg off the ground. Aim to complete two or three sets of 10 reps on each side.

7. Superman Stretch

Lie down on your stomach with your arms stretched out in front of you and your legs straight. Engage your glutes and lower back muscles to lift your arms and legs up off the ground at the same time.

Hold the position for a few moments, then lower your arms and legs back down to the ground. Aim to do three sets of 10 reps.

By incorporating these seven simple exercises into your routine, you can help alleviate your waist pain and build up the muscles in that area. Remember to start slowly and gradually build up your reps and sets over time.

With consistency and patience, you can successfully eliminate your waist pain and improve your overall quality of life.