What are the methods of core muscle training?

When we do muscle training, we not only need to exercise a few large muscles, but also the core muscle exercises are essential, mainly referring to the areas below the back and abdomen. This is also particularly important in daily training and should be focused on. There are also many training methods. We need to pay attention to the correct posture during training. Let's take a look at the methods of core muscle training.

1. Arch bridge.

Targets: Glutes and hamstrings.

Action: Lie on your back with your knees bent at 90 degrees and your feet on the ground. Lift your hips and back until your body forms a straight line from shoulders to knees. Hold for 5 to 10 seconds, then lower yourself. Repeat 10 to 12 times.

IMPORTANT: Contract your glutes at the top of the movement without letting your spine sag.

Make it harder: As your hips lift, straighten one leg.

2. Lie on your back and swing your legs.

Target: Obliques.

How to do it: Lie on your back, bend your knees, and lift them above your hips with your ankles parallel to the ground. Lift your feet and stretch your arms out. Rotate your legs to the left, bringing your knees as close to the ground as possible (but not touching). Return your knee to center and repeat to the right. Do 10 to 12 times on each side.

Note: Do not twist your hips or use momentum. Use your core muscles to initiate the movement and slowly swing from side to side.

Make it harder: Straighten your legs.

3. Lift your torso.

Targets: Transverse abdominis and lower back muscles.

Action: Lie prone, support your body with the front of your arms, and place your elbows under your shoulders; keep your knees and feet together. Lift your torso, legs, and hips so your body forms a straight line from head to heels. Hold for 10 seconds. Lift your right leg up a few inches, keeping the rest of your body still. Lower your right leg and repeat with your left leg.

Note: Keep your stomach in and don’t let your hips sag.

Increase difficulty: increase the time. Hold each leg up for 15 to 20 seconds.

Through the above introduction, we now know what methods are there for core muscle training. This is also a situation we need to pay attention to during normal training, and we must also pay attention to the correct methods and movements, especially the training of the core muscle groups should be done as a group of muscles for special exercises in daily life, so that our figure will be more perfect and our strength will be more balanced.