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Core Strength Training at Home

January 29, 2021


The core muscle groups are located in the front and back of the abdomen, which not only protects the spine and organs but also maintains the stability of the body. A strong core muscle group plays an important role in keeping a good physical condition, maintaining overall body balance and improving exercise performance. Many movements in daily life, such as sitting, standing, walking and running, depend on the core muscle group. Strong core muscle groups will provide more supports for you in standing and sitting. In addition, it also helps correct your posture, avoid slouching and relieve back pain. A strong core keeps you fit, improves workout efficiency and builds up confidence.


Core Strength Training at HomeBefore we get into the hot core strength routines, you better do some warm-ups, such as stretch, lunge or jumping, to get your body prepared and avoid potential injury.


Now let us get started with the amazing core strength poses.


1. Hip Bridge


Lie on your back with your legs naturally bent at about 90 degrees and your legs shoulder-width apart. Keep your hands at your sides, palms down, shoulders pressed up against the floor. Slowly move hips up as much as possible until knees, hips, and shoulders get in a line. (30 seconds ×3 sets)



2. Plank Rotation:


To start, lie on all fours with your elbows vertically right under your shoulders and keep your legs and feet together. Tighten your abdomen, hips, and legs; Rotate your hips from left to right. (30 rep ×3 sets)


3. Kneeling Opposite-Angle Plank:


Kneel on the mat, keep arms and thighs perpendicular to the ground with straight and tight back straight; Keep your core at the center of your body, stretch your left hand forward with your palms facing up, and straighten your right leg backward until your arms and legs are tight in a line. (30 seconds ×3 times)


4. Core Push-ups


Lie on all fours on the yoga mat with your hands gripping your ears. Push up your upper body upwards until tight back. Keep this position for a few seconds and return to the starting position; Keep your arms relaxed and your feet on the ground. (30 rep×3 groups)


5. Lateral Knee lifting Plank:


Lie on all fours with hands shoulder-width apart, elbows slightly bent, body in a straight line; Lift one knee to the side of the body until tight thighs while slightly bend your elbows; Keep this position for a few seconds and return to the starting position and repeat on another side.(30 rep ×3 groups)


6. Scissor legs:


Lie on your back on the mat with your hands relaxed and straight at your sides, palms facing down. Bend your knees slightly and raise your left foot to about 45 degrees. Move your right foot down and keep it off the floor. Repeat with both feet. (30 rep ×3 groups)


7.  Plank AB Curl Jumping Around:


Lie on all your fours with hands shoulder-width apart, feet kept together, body in a straight line; Jump to one side of your body while curling the AB; Jump back to the starting position and repeat on the other side. Keep your ab tight throughout.(30 rep ×3 groups)

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