In daily practice, many people find that they cannot do plank support for a long time, which means that your core strength is not good. If a person's core strength is not good enough, it will feel like your body shape is out of shape, and your movements will be a bit frivolous. Therefore, many people include core strength training when training. So how do you think you can quickly improve your core strength? Let’s go take a look below!
Supine Glute Bridge
Lie on your back on the ground, bend your knees, and place your feet flat on the ground, shoulder level Width. Lift your pelvis off the ground until your knees, hips, and shoulders are in a straight line, then slowly lower it.
Lie on your back and raise your legs
Lie on your back with your knees bent, your feet flat on the ground, your toes pointing directly upward, and your arms flat on your sides . Lift your legs as high as possible, keep your abdomen tight, hold for 1 to 2 seconds and then lower slowly.
Supine Cobra Pose
Lie on your back on the ground, activate your gluteal muscles, and squeeze your shoulder blades. Lift your chest off the ground, with your thumbs pointing upwards, and rotate your arms outwards. Hold for 1 to 2 seconds, then slowly lower them.
Stability ball crunch
Lie on your back on a stability ball, bend your knees 90 degrees, feet shoulder-width apart, and cross your arms in front of your chest. Slowly roll your upper body forward and lower onto the ball.
Back extension
Lie on the back muscle chair with your knees straight, your feet and shoulders Same width, thighs resting on pillows, arms crossed in front of chest. Activate your gluteal muscles, tuck your chin, draw your shoulder blades back, slowly lower your upper body toward the ground, and then lift to a neutral position.
Reverse rotation
Lie on your back on a bench, bend your hips and knees to 90 degrees, put your feet in the air, and grab the bench with both hands. Lift your hips off the bench and slowly lower your hips after bringing your knees toward your chest.
Turn around and chestPass
Stand with your feet shoulder-width apart and use your abdominal muscles and hips to explosively rotate your body 90 degrees. Use your back arm to stretch and throw the medicine ball.
Stability ball pull-up medicine ball throw
Lie on your back on the stability ball, bend your knees 90 degrees, place your feet flat on the ground, and straighten your arms. Hold the medicine ball above your head, quickly roll your abdomen forward, and throw the medicine ball towards the wall. After releasing the medicine ball, continue to swing your arms to the maximum limit.