What are the 12 core strength training movements?

Core fitness, hip and leg training.

The first action, plank.

Keep your body in a prone support position, in a straight line, tighten your core, and repeat for 3-4 sets, preferably for 30-60 seconds.

In the second movement, the goat stands up.

Lean your lower body on the instrument, keep your back upright, avoid hunching over, slowly lower your waist, let your upper body gradually parallel to the ground, perform this movement 10-15 times, repeat 3-4 sets.

The third movement, side support crunches.

Lie on your back, bend your legs, the soles of your feet are opposite, your knees are separated, your hands come to the back of your head, exhale and curl your abdomen, your elbows touch your knees, inhale and land, repeat 10 times Movement 2: Article **3 Lie on your back, put your hands on the back of your head and lift your legs off the ground, bend your right knee, alternately straighten and bend your legs Repeat 10 times Movement 3: Essay **4 Lie on your back, put your hands on the back of your head and lift your legs off the ground, lift your right leg up and down alternately, and repeat 10 times Movement 4:

Article**5Sit, lift your legs off the ground, pull your instep together, lean back back, extend your chest, pat your hands up and down on both sides of your thighs, repeat 20 timesExercise five: Article**6Sit, lift your legs off the ground, bend your knees, exhale with your hands on both sides of your legs, back down, legs straightened, forward and down, repeat 10 movementsSix: Article**7Come to elbow support, inhale, lift your hips, exhale up, return to elbow support, return to elbow support, repeat 10 movements, pure seven:

Article **8 comes to the four-legged bench pose, palms aligned shoulders and feet on the ground, knees off the ground and hips twist alternately left and right to repeat 10 movements eight: article **9 comes to four-legged bench pose, palms aligned shoulders and feet on the ground, knees off the ground and hips down to the right, the right side touches the ground and then changes sides, repeat 10 movements nine: article **10 comes to the elbow board support, then turns the body to the outside of the right foot to the ground, the legs are folded together to keep 5 breaths, change sides action ten:

Article**11Lie on your stomach, bend your knees, touch the soles of your feet, fold your hands under the tip of your nose, inhale and lift your chest, exhale and lower and repeat 10 timesExercise 11:Article**12Lie on your stomach, bend your knees, touch your hands under the tip of your nose, inhale and lift your knees, exhale and lower and repeat 10 timesMovement 12: Article**13Lie on your stomach, bend your knees, touch the soles of your feet, put your hands together under the tip of your nose, inhale and lift your knees and chest, exhale and lower and repeat 10 times.

1. Core stability training.

1. Lying on your back and raising your legs: first of all, you must lie on your back on the ground, bend your knees at this time, put your feet flat on the ground, and your toes are facing up, and at the same time pay attention to your arms flat on both sides; Next, raise your legs up as high as you can, keep your abdomen tight, hold for 1 2 seconds, and then slowly lower it.

2. Supine hip bridge: first of all, lie on the ground on your back, bend your knees, and lay your feet flat on the ground, the same width as your shoulders; Next, raise your pelvis off the ground until your knees, hips, and shoulders are in a straight line, and then slowly lower them.

Exercises to practice core strength.

2. Core strength training.

1. Stability ball curl: First of all, lie on your back on the stability ball, bend your knees 90 degrees, and pay attention to the feet and shoulder width apart, then pay attention to let the arms cross and make noise in front of the chest; Then slowly roll your upper body forward and drop it down to the ball.

2. Back stretching: First of all, the sedan chair should be lying on the back muscle chair, with both knees straight, the feet are shoulder-width apart, and the thighs should be cushioned as much as possible, and at this time, the arms should be crossed in front of the chest; Next, pay attention to activate the hip muscles, tuck the chin, tuck the shoulder blades back, slowly lower the upper body to the ground, and then lift it to a neutral position.

Plank: When doing the plank movement, do it with your hands slightly wider than shoulder-width apart, taking care to tighten your hips. The chin is slightly tense, the head is in a straight line with the body, and the floor is stared.

Crunch: Keep your body curled, lift your upper back slightly, and get up with your lower back still close to the ground. Supine leg press:

Lie flat on the ground or yoga mat, keep your body stable with both hands, raise your legs 90 degrees, and pay attention to your back as close to the ground as possible, otherwise it is easy to hurt your back. <

1. Plank: When doing plank movements, your hands are slightly wider than your shoulders, pay attention to tightening your hips, don't warp or collapse. The chin is slightly tense, the head is in a straight line with the body, look at the floor, and concentrate without raising or shrinking the head.

2. Abdominal curl: The abdominal curl is to bend one's own spine, keep the body curled, the upper back is slightly raised, and the lower back is still close to the ground when you get up.

3. Supine leg press: When doing supine leg presses, lie flat on the ground or yoga mat, keep your body stable with both hands, lift your legs 90 degrees, and choose straight or bent legs according to your personal situation. When training, pay attention to the back should be as close to the ground as possible, otherwise it is easy to hurt the back.

4. Push-ups: Push-ups are a very common action in our daily life, but they are also a very good set of movements for strength training. Although the movements are not difficult, it is necessary to do standards to achieve the effect of fitness exercises, and we are more common to have standard push-ups, one-handed push-ups, jumping push-ups, etc.

5. Standing dumbbell lift: Standing dumbbell flat lift can be completed by front flat lift or side flat lift. In the beginning we stood on the ground, holding dumbbells with both hands and naturally relaxing at our sides.

Once adjusted, use your hands so that they can be raised flat upwards until your arms are parallel to the ground and your hands are straight. Then lower your arms and start again.

6. Barbell Hip Bridge: An upgraded version of the Glute Bridge, the body lies flat on the mat, rolls the barbell above the trainer's iliac bone, bends the knees at 90 degrees, steps flat on the cushion surface, firmly holds the barbell rod with both hands, and the grip distance is wider than the width of the shoulders. Tighten your hips and raise your waist, use two anterior superior iliac spines to clamp the barbell bar to make it jack up, form a straight line, count to 5 at the highest point, and then slowly lower it as a movement.

It is recommended to wrap sponge foam around the middle of the barbell bar to reduce the pressure on the body of the bar.