Do core exercises at home to increase muscle strength and protect your lower back

[Key Points]: The core muscles are an important muscle group for the body to exert force. While doing fat-reducing exercises, you should also strengthen your core muscle training. Here are some simple and easy-to-learn training movements that you can practice by yourself at home on weekdays!

Core strength training, the so-called "core" is based on the lumbar spine - pelvis - hip joint, including the muscles, tendons and ligament systems attached to the surrounding areas, a total of 29 muscles. The core muscle group is composed of the rectus abdominis, transverse abdominis, back muscles, oblique abdominal muscles, lower back muscles, erector spinae, pelvic floor muscles and cross pelvis muscles.

The core muscles have the function of stabilizing the center of gravity and transmitting force. They are the main link in the body's force application and play a pivotal role in connecting the activities of the upper and lower limbs. To improve the strength of the core muscles, core muscle training is naturally indispensable. There are various exercises for core muscle groups, and the training should follow the rules from easy to difficult, from stable to unstable, and from lying down to standing up.

Core muscle training includes many bodyweight movements that can be practiced at home on a daily basis. Here are some recommended exercises you can do at home.

Action 1

1. Lie on your back with your arms open, palms facing down, and your legs straight up, at 90 degrees to your body.

2. Lift your head slightly off the ground, then place your legs on the ground to the right, forming an L shape with your body.

3. Lift your leg after it touches the ground, return to the starting position, and then do the same movement on the other side. If you find the movement too difficult, you can lie on the bed and use the wall to complete it.

Action 2

1. Lie on your left side with your left arm bent to support your head. Keep your legs together and straight.

2. Raise your right leg as high as possible towards the ceiling, hold at the highest point for 3 seconds, and then return to the original position.

3. Repeat 10 times with your left leg, then switch to your right leg and do 10 times.

Action Three

1. Lie prone, stretch your arms forward naturally, raise your right leg and left arm as high as possible, hold at the highest point for 3 seconds, then slowly lower them.

2. In the same posture, raise your left leg and right arm. Repeat for 1 minute.

Action 4

1. Lie on your back with your hands around your head. Keep your legs together and slightly lifted.

2. Raise your left leg, bend your knee, and bring your knee as close to your upper body as possible. At the same time, twist your upper body to the left and touch your right elbow to your left knee.

3. Straighten your left leg and bend your right leg. Cross your legs and pedal like a bicycle, and maintain the movement for 1 minute.

Action 5

1. Lie on your back with your legs together. Use your waist and abdominal strength to lift your legs up so that they are perpendicular to the ground.

2. Bend your upper body, stretch your arms, and try to touch your toes with your hands. If you can't touch it, get as close as possible.

3. Lower your legs and return to supine position. Repeat and hold for 1 minute.

Action 6

1. Stand with your hands clasped together. Step forward with your left leg, bending your knee so that your thigh and calf form a 90-degree angle.

2. Place your right leg behind you with your knee bent, close to the ground but not touching it.

3. Jump with your legs crossed. Change the right leg to front and the left leg to back, and press down in the same posture. Hold for 1 minute.

Action 7

1. Start in push-up position and do one push-up first. Then he brought his hands and feet back and jumped up.

2. When jumping, stretch your arms upward.

3. Support yourself with your hands and push your legs backward to return to the push-up position. Repeat for 1 minute.

Source: 39 Health Network www.39.net

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