What are the 12 movements of core strength training?

1. Push-ups

Notes

1. Put your hands on the ground, feet as wide as your hips, keep your body in a plank position, do not arch your back or buttocks Do not shrug your shoulders;

2. Be careful not to tilt your neck up and down with your body, but keep it on the same plane as your shoulders;

3. When your body is downward, your elbow joint should be Draw it inward of your body for better exercise effects.

2. Plank

Notes

1. Place your hands wide apart on the ground to support the plank, tighten your buttocks, do not tilt or collapse;

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2. Tighten your chin naturally, keep your head and body in a straight line, look at the floor, and don’t let your eyes wander;

3. Don’t raise your head or shrink your head when doing it.

3. Glute bridge

Notes

1. Lie on your back on the blanket, with your feet flat on the ground hip-width apart, and your toes pointing straight ahead;

2. Use your abdominal muscles to drive your body upward to the highest point, and slowly lower it.

4. Spider Lunge

Notes

1. Start in a push-up position, stretch your right foot forward from the side of the body to your right hand, and return. Stretch your left foot;

2. During the whole process, your body should maintain a plank position with your hands on the ground;

3. Don’t let your shoulders tilt to the side of the extended leg, and don’t collapse your hips. Go down and be tight.

5. Squat

Notes

1. The distance between the feet can be between hip width and shoulder width, and the toes can be slightly pointed outward to maintain Keep your body stable;

2. Hold your chest up and look forward slightly;

3. Make sure that after squatting, your knees and toes are in a straight line in the vertical direction;

5. During the movement, do not let your knees exceed your toes, and do not pigeon-hole;

6. Do not lift your heels off the ground, and do not shift your center of gravity to your toes.