Core muscle exercises

Core muscle training is very important for every athlete because it often represents a person's physical fitness. The core muscle group represents the area around the entire abdominal muscles and can clearly represent the strength of the muscles. If you don't train your core muscles well, then you are just an empty shell. So what are the exercises for the core muscles? Let’s take a look at them below.

1. Hanging Leg Raise

The action essentials are:

Starting Position

Hold the horizontal bar with both hands and hang your body straight down under the bar.

Action process

Bend your knees and pull your calves up as far as you can. At the highest point, fully contract your rectus abdominis for one second. Then slowly lower your calf until it is fully straight.

Breathing method

Inhale as you raise your calves and exhale as you lower them.

Points to note

As you curl your calves, try to lift your knees upward. If you find it too difficult, you can start by doing supine leg raises.

The main exercise area is the rectus abdominis.

2. Lateral flexion

The action essentials are:

Stand with a dumbbell in one hand (or a barbell on your shoulder). Slowly tilt your body to about 35 degrees, then slowly return to the original position.

Inhale before the movement, exhale while lifting, and adjust your breathing when the movement ends.

Mainly exercises the external oblique muscles.

3. Start from both ends

Not much to say, it's a very good exercise. Lying on your back can exercise your abdominal muscles, and bending over can exercise your erector spinae muscles.

4. Deadlift

The action essentials are:

Stand with your feet in an "eight" shape, place the barbell in front of your body, bend your knees and bend over, grip the barbell with both hands about shoulder-width or shoulder-width apart, lift your head slightly, straighten your chest, back and waist, lift your hips, and lean your upper body forward about 45 degrees. Use your leg muscles to extend your knees and lift the bell, then pause. Then bend your knees and slowly lower yourself back to the starting position. To improve the exercise effect, bend your knees to lower the barbell without letting it touch the ground.

Now you know how to exercise your core muscles. These things need to be practiced step by step on your own. Don't exercise excessively because you are too anxious, as this can easily cause harm to your body. It is also recommended that friends should combine some appropriate diet to achieve better results.