In daily practice, many people find that they can't do planks for very long, which shows that your core strength is not good. If a person's core strength is not good, you will feel that your body is out of shape, and your movements will be a little floating. Therefore, many people include core strength training in their training. So how do you think you can quickly improve your core strength? Let's go see it together!
Supine Glute BridgeLie on your back on the ground, knees bent, feet flat on the ground, shoulder-width apart. Raise your pelvis off the ground until your knees, hips, and shoulders are in a straight line, then lower slowly. Supine military bb rows step with leg liftLie on your back, knees bent, feet flat on the ground, toes facing straight up, arms flat on your sides. Raise the legs as high as possible, keep the abdomen tight, hold for 1-2 seconds and then slowly lower. Supine Cobra PoseLie on your back on the ground, activate your glutes and clamp your shoulder blades. Lift your chest off the ground with your thumbs up, and rotate your arms to the outside, hold for 1-2 seconds, and then slowly lower.
Stability Ball CrunchesLie on your back on the stability ball, bend your knees 90 degrees, feet shoulder-width apart, and arms crossed in front of your chest. Slowly roll your upper body forward and lower onto the ball.
Activate your glutes, tuck your chin, pull your shoulder blades back, and slowly lower your upper body toward the ground, then lift to a neutral position. reverse rotationLie on your back on a bench, bend your hips and knees to 90 degrees, hang your feet in the air, and grasp the bench with both hands. Lift your hips off the bench, bring your knees toward your chest, and slowly lower your hips. Turn the ball to the chestStand with feet shoulder-width apart and use your abdominal muscles and hips to rotate your body 90 degrees in an explosive 90-degree rotation. Push and extend your back arm to throw the medicine ball. Stability Ball Pull Up Medicine BallLie on your back on the stability ball, bend your knees 90 degrees, place your feet flat on the ground, stretch your arms straight, hold the medicine ball over your head, quickly roll your stomach forward, throw the medicine ball towards the wall, and continue swinging your arms after the medicine ball is released to the maximum.