What is core strength training like in the gym?

I just heard everyone talking about core strength training some time ago, and recently I saw that some gyms will provide strength training for fitness enthusiasts. In fact, under the guidance of a coach, everyone’s exercise effect will be better, because the coach knows more. If we encounter some problems that we don’t understand during the exercise, we can ask the coach at any time. The following editor will introduce to you how good the core strength training is in the gym.

1. Stand on a balance mat

The balance cushion is a plastic inflatable cushion. Since there is air inside, it will be difficult to stay stable on it without tightening the muscles in the core area. After a period of practice, if you can stand relatively stably, you can close your eyes. This will stimulate the proprioceptive nerves more strongly and bring more challenges to core stability. (Note: When using a balance mat for training, you cannot wear shoes while stepping on the balance mat.)

2. Single-leg squat

Stand on one leg, bend your hip and squat down, keeping your knee below your toes. Make sure the entire sole of your foot does not leave the ground from beginning to end. To make it more challenging, stand on a curved, unstable surface.

3. Ball support lunge

Place one leg on the ball with your shin parallel to the ground and step your other leg forward. Then tighten your abdomen and do lunges, making sure your knees do not go beyond your toes. The back leg should be relaxed and the knee bent. This movement can also be done by placing your legs on a flat board, and then standing on a balance mat with your front leg and doing lunges.

4. Balance mat squat

Place two balance pads about hip-width apart. Place your feet in the middle of the balance plate. When squatting, squat with your knees toward your toes. Do not bend them inward or outward. Your knees should not exceed your toes. Your thighs should be parallel to or slightly above parallel to the ground. Keep your back straight and your core muscles tight.

5. Kneeling to control balance

Kneel on a mat with one knee resting on the balancing pad and engage your core muscles. Lift your other leg and opposite arm, keeping your pelvis neutral and not tilted. Control your body's balance, hold it for a while, and then switch to the other side.

It is indeed a good idea to do core strength training in the gym. Everyone must follow the coach's requirements. If some movements are difficult and you are not clear about them, you must consult the coach and try to do the movements as standard as possible. At the beginning, let the coach arrange some simple introductory courses for you, and then gradually make it more difficult.