How to exercise core muscles

When it comes to muscle training, we generally divide the body's muscle groups into several major parts. However, when people do fitness, they often ignore the training of the core muscle groups. The core muscle groups mainly refer to a series of muscles in the abdomen and waist, which are also particularly critical and important. We must also pay attention to methods and techniques when exercising. So, what are the methods to train the core muscle groups? Let’s take a look at it together.

1. Basic Prone

Start by getting on your elbows and knees with your hands clasped together. Then straighten your legs, lift your body, support your body with your toes, and place your feet shoulder-width apart. Lie facing the floor without arching your back or lifting your butt. Initially, the exercise can be maintained for 45 seconds, and then the time can be gradually extended.

2. Side bracket

First, lie on your right side on the floor with one elbow on the ground. Place your left foot on top of your right foot, and push up so your body and the floor form a perfect triangle. Do not swing your left shoulder back and forth. Hold the pose for as long as possible. Then switch to the other side and repeat.

3. Skydiving

The requirements for the Skydiving prone position are essentially the same as those for the Basic Prone and Side Plank positions. Lie face down on the floor with your arms at your sides. Then slowly lift your chest and lift your palms off the ground with your thumbs facing outward. Note: Do not tighten your hips. Hold the pose for 30 seconds.

The pose requires the body to be parallel to the ground, contracting every muscle to ensure balance. This is the simplest and most effective way to exercise. The difference from traditional push-ups is that you don't put your palms on the ground. Instead, you use your elbows to support the ground, straighten your whole body, and support the ground with your toes, and stop when you reach your physical limit. This kind of exercise can be done regularly at any time and anywhere. But experts warn that people with back problems should not take the risk.

Through the above introduction, we now know what methods are there to exercise the core muscles. This is also a method of exercise that we need to persist in for a long time. When exercising, we must pay attention to the correct posture, and mainly pay attention to the correctness of the posture. We can also cooperate with other methods, especially aerobic exercise is also very important.