How to do core strength training?

Nowadays, many people pay more attention to the training of their bodies, among which core training is a very popular training method. Many people don’t know much about core training. In fact, the so-called core training is the intermediate link of human body training. Generally speaking, core training can not only improve people’s immunity, but also enhance the body’s control and balance. Let me introduce some methods of core strength training to you!

Training methods:

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 get up, elbow joint

You don't have to straighten your body, keep it in a straight line from head to toe, tighten your abdomen and don't sag 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 your hands on the center of the balance mat, and do 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 put your elbows on the ball to reduce the difficulty. Do not hyperextend your elbows.

, keep your body in a straight line from head to toe. Tighten your abdomen and don't sag your waist.

8. Kneeling ball balance

Tighten your abdomen, hold the ball with your hands, control your body to stabilize, kneel on the ball, tighten your thighs, cross your hands in front of your chest, and maintain balance.

9. Medicine ball reverse row

Place your feet on a fitness ball with your legs hip-width apart. Lie on your back with a barbell underneath you, holding it slightly wider than shoulder width. Tighten your abdomen, pull your body up until your elbows are at a 90-degree angle, and keep your entire body in a straight line. Compress your shoulder straps and lift your chest.

Don't touch the bar. The body returns to a controlled fall.

10. Balance pad balance

Sit on a balance pad, using your tailbone for balance. Support your body with your hands behind you, tighten your core muscles, slowly lift one leg, then the other, and lift your hands off the ground. Keep your back straight. Keep your balance.

The above are some training methods for core strength. In fact, there are many ways to build core strength, but it should be noted that when doing core strength training, you must pay attention to controlling the amount of exercise. Any strength training must be gradual. Don't be impatient. If you over-train, muscle fatigue may occur, and severe cases may lead to muscle stiffness. It is necessary to master the training degree.