Core strength training refers to a form of strength training. The so-called "core" is the middle link of the human body, that is, the area below the shoulder joint and above the hip joint including the pelvis. It is a whole formed by the waist, pelvis, and hip joints, and contains 29 muscles.
The core muscle group is responsible for stabilizing the center of gravity and transmitting power. It is the main link of the overall force. It plays a pivotal role in the movement and exertion of the upper and lower limbs. The powerful core muscle group stabilizes and supports the body posture, motor skills and special technical movements during exercise. Therefore, anyone with a graceful and upright posture, strong body control and balance, must have a well-trained core muscle group.
Core strength is the hub of the body's muscles, and it is the key to affecting the body's athletic ability. Today I mainly recommend 12 core strength training exercises for everyone. The heart is not as good as the action. After reading it, hurry up and practice!
Action 1: Russian Twist
Target exercise site: Abdominal oblique muscle
It is recommended that each group of 8-12 reps, a total of 3 groups
Action 2: Plank
Target training area: the core as a whole
It is recommended to do each group for 20-30 seconds, a total of 4 groups
Action 3: Hip Raise
Target exercise area: lower abdomen
Action 4: Alternating Heel Touch
Target exercise site: Abdominal internal and external oblique muscles
Action 5: Seated Scissor kick
Target exercise site: rectus abdominis
Action 6: Heel touch
Target exercise site: the upper rectus abdominis
Action 7: Plank Step-up
Target training area: the core as a whole
Action 8: Plank Work-out
Target training area: the core as a whole
Action 9: Cross Crunch
Target exercise site: Abdominal internal and external oblique + lower rectus abdominis
Action 10: Bicycle Crunch
Target exercise site: Abdominal internal and external oblique muscles
Action 11: Glute bridge
Target exercise area: Gluteus maximus
It is recommended to keep it for 15-20 seconds each time, 5 times in each group.
Action 12: Alternating Bird Dog
Target training area: the core as a whole
Suggest 10 times as 1 group, 2-3 groups per day
The high-efficiency actions of these 12 training cores will definitely increase your core strength and further strengthen your overall training effect. If you want to do strength training, you also can use IFAST strength training equipment, such as Olympic weight bumper plates, cast iron adjustable dumbbells and so on.
