What are the core strength training methods?

Many friends don’t quite understand what the core muscle group is. Generally speaking, many fitness enthusiasts only focus on practicing the hands, chest, legs and other parts, and practicing the abdomen, etc. In fact, this is wrong. The core muscles of the human body are very important. They mainly connect the upper and lower body of a person. They are located below the shoulders and above the hip joints, including abdominal muscles, waist muscles, latissimus dorsi muscles and other muscles. So, what are the core strength training methods?

1. Importance of core muscles

The most important function of the core muscles for humans is to protect the spine. If your core muscles are well developed, injuries such as lumbar spine and lumbar disc herniation will stay away from you. From a sports perspective, people with poor core strength cannot complete many movements, such as Russian push-ups. Training your core muscles can ensure the coordination of your body.

The so-called "core" is the middle link of the human body, which 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, transmitting force, etc. It is the main link in the overall force, and plays a pivotal role in the activities and force of the upper and lower limbs. A strong core muscle group plays a stabilizing and supporting role in body posture, sports skills and special technical movements during exercise. Therefore, anyone with a graceful and upright posture, strong body control and balance must have well-trained core muscle groups.

1.Stand on balance mat. Stand on one foot on a balance mat or cushion to keep your body stable. You can further close your eyes, which will stimulate the proprioceptive nerves more strongly and bring more challenges to core stability.

2. Single-leg squat. Stand on one leg, bend your hip and squat down. Do not let your knee go beyond your toes and make sure the entire sole of your supporting foot is on the ground. To increase the difficulty, you can stand on a balance mat or a soft cushion to complete the squat movement.

3. Push-ups on a fitness ball. Open your hands and place them on the fitness ball, with your hands below your shoulders. Beginners can place their elbows on the ball to reduce the difficulty, or they can spread their feet wider. As you lower yourself down, don't let your chest touch the ball. When you stand up, you don't need to straighten your elbows. Keep your body in a straight line from head to toe, tighten your abdomen, and don't slump your waist.

4.Balance pad balance type. Sit on a balance pad or cushion, using your tailbone for support to keep your balance. Support your body with your hands on the back, tighten your waist and abdominal muscles, slowly lift one leg, then the other leg, and lift your hands off the ground. Keep your back straight. Keep your balance.

5.Practice support with your legs placed on a balance ball. Place your legs together on a balance ball, support yourself with your hands, with your arms forming a 90-degree angle with your body; keep your spine in a normal position, parallel to the ground; control your body without changing any angle; maintain even breathing, and do not hold your breath. To further increase the difficulty of the movement, you can use one-handed support.

6. Balance mat push-ups: Place the balance mat on the ground at shoulder width, place both hands on the center of the balance mat, and perform push-ups. Keeping your body in a straight line from head to toe, lower your body to a 90-degree angle at your elbows. Be careful not to hyperextend your elbows when you stand up.

7. Exercise ball push-ups

Place your hands on the fitness ball, with your hands just below your shoulders. Make sure the horizontal lines on the ball are in the opposite direction of your hand to increase friction. Reduce the risk of hand slipping. For beginners, you can place your elbows on the ball to reduce the difficulty. Do not hyperextend your elbows and keep your body in a straight line from head to toe.

You should also pay attention when walking, don't hunch your waist, keep your head up and chest out. Core training is not that easy to produce results in a short period of time, so don't give up just because there is no immediate effect, you must persevere. You should also pay attention to your diet. Eat a light diet, avoid greasy, fried, or irritating foods, and drink plenty of water.