What should you pay attention to when exercising your core muscles?

Core muscle training must be coordinated with smooth breathing, from the inside out, first to achieve appropriate stability, and then gradually increase the range and difficulty of movement. Patients who suffer from lower back injuries and pain may have core muscle dysfunction, and their deep core muscles may be suppressed due to prolonged pain. All training should be based on the principle of maintaining correct movements and not causing pain. It should be done step by step and not too hastily to avoid further injury.

So, how do you awaken the deep core muscle strength? Lie flat on your back, bend your knees and open your feet to the same width as your pelvis, slightly retract your abdomen, and place your hands on the ground. First inhale, and when you exhale, slowly raise the spine one segment at a time from the coccyx to the shoulder blades. Be careful not to squeeze the neck, until the knees, hip joints, and chest form a straight line. Then inhale again, and when you exhale, slowly lower the spine back to the floor one segment at a time from the shoulder blades to the coccyx.

3 daily tricks to teach you how to exercise your core muscles

Core muscle training is not a competition, so there is no need to rush to pursue high difficulty. Beginners should not be impatient or hold their breath. Focus on shrinking your abdomen and coordinate your breathing. Slowly do the three most basic and correct movements, and you will see results.

1. Bridge pose:

Lie flat on your back, bend your knees and open your feet to the width of your pelvis, and slightly contract your abdomen. First inhale, and when you exhale, lift the spine one section at a time from the coccyx to the shoulder blades, allowing the body and knees to extend in a straight line. Then inhale again, and when you exhale, relax and sink from the chest, slowly lowering the spine in order.

Place your palms flat on the floor in front of your forehead and slightly contract your abdomen. First, inhale, and when exhaling, use the strength of your core muscles to extend your upper back upward into a C-shaped arc. Then inhale again, and when exhaling, slowly lower your upper back. This movement can prevent hunchback.

Lie flat on your back with your knees together and raised to 90 degrees, with your shoulders and palms touching the ground. When you inhale, use the strength of your core muscles to rotate your body to the right, without leaving your left shoulder off the ground. When you exhale, rotate back to the center and then switch to the left side.