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12 core strength training exercises

on May 31, 2021

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

 

Russian Twist

 

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

 

Plank

 

Action 3: Hip Raise

Target exercise area: lower abdomen

 

Hip Raise

  

Action 4: Alternating Heel Touch

Target exercise site: Abdominal internal and external oblique muscles

 

Alternating Heel Touch

 

Action 5: Seated Scissor kick

Target exercise site: rectus abdominis

 

Seated Scissor kick

 

Action 6: Heel touch

Target exercise site: the upper rectus abdominis

 

Heel touch

 

Action 7: Plank Step-up

Target training area: the core as a whole

Plank Step-up

 

Action 8: Plank Work-out

Target training area: the core as a whole

 

Plank Work-out

 

 Action 9: Cross Crunch

Target exercise site: Abdominal internal and external oblique + lower rectus abdominis

 

Cross Crunch

 

Action 10: Bicycle Crunch

Target exercise site: Abdominal internal and external oblique muscles

 

Bicycle Crunch

 

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.

Glute bridge

 

Action 12: Alternating Bird Dog

Target training area: the core as a whole

Suggest 10 times as 1 group, 2-3 groups per day

 

Alternating Bird Dog

 

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 platescast iron adjustable dumbbells and so on.

 

 

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