You can do it with your bare hands! 4 advanced exercises to train your core muscles

The core is an important muscle group that stabilizes the body and maintains human posture. During exercise, the core muscles must take on important tasks such as protecting the spine, balancing the torso, and transferring force. And not only the abdominal muscles are included, some people even count the chest, shoulders and other parts as core muscles, so the coverage area is quite large.

Therefore, if you want to exercise your core muscles, it is generally recommended to focus on whole-body training movements, such as squats, reverse rows, and mountain climbing, to establish trunk stability, strengthen body strength, and extend to athletic performance!

In the core part of the advanced version of bodyweight training, Sibote also adheres to the same principle and introduces several whole-body training movements that seem simple but are not easy to perform in practice, to help everyone strengthen their core muscles!

★Action 1／Pretend to be Superman

It is recommended to hold one set for as long as you can, 3 sets, and rest for 1 minute between sets.

1. In the push-up position, keep your torso straight and your body in a straight line. Be careful not to arch your back or let your body be too concave.

2. Raise your right hand and left foot at the same time until they are parallel to your body.

3. After pausing for two seconds, lift your left hand and right foot.

Note: During the lifting process, the body will shake to varying degrees. Try to tighten your abdomen and buttocks, and do not tilt your body to the left or right, maintaining a parallel state.

★Action 2／Walking on four legs

It is recommended to perform 1 set for 15 seconds, moving forward and backward, and rest for 1 minute between sets.

1. Lie on your back with your body facing upwards, support your limbs, tighten your abdomen and buttocks, support your torso, and crawl.

2. During the crawling process, since everyone's flexibility is different, it is recommended to maintain a certain height while moving forward.

★Action 3/Palms and knees touching each other

It is recommended to do 1 set of 10 reps, 3 sets, and rest for 1 minute between sets.

1. Lie on your back, place your hands next to your ears, open your elbows, bend your left knee and bring it inward toward your head. At the same time, lift your torso and rotate it to the left, with your right elbow touching your left knee.

2. Change to your right foot, bend your knee and adduct it, lift your torso and rotate it to the right, and touch your left elbow to your right knee.

Note: During the process, your feet do not touch the ground, and use your abdominal strength to switch sides.

★Action 4／Where are the toes?

It is recommended to do 1 set of 10 reps, 3 sets, and rest for 1 minute between sets.

1. Lie on your back, stretch your right foot upward and keep it fixed, and try to touch your toes with your left hand.

2. Change sides. Slow down and really use the force of your body curling up to touch your toes.

Note: Whether the legs can be fully straightened is a test of each person’s flexibility. If you cannot straighten it completely, you can bend it slightly, but the principle is to straighten it as much as possible.

There are many different core training techniques. In order to prevent such important muscle groups from becoming rusty, it is recommended that you arrange several different movements every day to challenge yourself. Of course, everything is based on the principle of doing what you can. If you feel any discomfort during the process, it is best to stop and avoid danger.

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