How to Train Your Core Strength? 6 Detailed Exercises to Build Iron-Like Abs
Core training is important, today I want to share several core training exercises with you. Because core training is the foundation, any fitness exercise needs to be trained on a strong core base.
Today we share 6 exercises about strengthening our waist and abdomen.
Exercise One: Static Side Support
Exercise Instructions:Prepare a yoga mat, then assume a side posture, arms at the large arm vertical ground, core contraction, the whole body maintains a straight line state, the waist cannot drop, eyes straight ahead. Each set and each side hold for 30 seconds, after finishing one side switch to the other side, do 4 sets.
Exercise Two: Dynamic Side Support
Exercise Instructions:This dynamic side support is based on the static side support and increases the movement of the body up and down. The same as the static side support exercise instructions, the core needs to be tightened, the large arm is vertical to the ground, the body small amplitude up and down swing. Here, pay attention, if your feet cannot be stacked together, you can cross your feet open, but the thighs must not leave our pad, each set do 30 times, 4 sets.
Exercise Three: Lying Down Leg Raises
Exercise Instructions:Prepare a yoga mat, then lie on the yoga mat, hands placed on both sides of the hips, slightly inserted into the point, do not completely put it in, then the waist must be attached to the pad, here pay attention, if your waist arches up, your waist back will be very sore. There is a little trick, your chin can slightly contract, let the head lift up, so people fully let your lower abdomen exert, when lowering the legs do not completely put them on the ground, need to maintain a distance with the ground, when raising them exhale, when slowly lowering do inhale. Each set do 12 to 15 times, 4 sets.
Exercise Four: Lying Down Alternating Elbow Touching Knees
Exercise Instructions:Lie on the yoga mat, hands placed on ears, feet suspended and raised. The whole waist is attached to the pad, the abdomen is tightened. The upper back is suspended with the head raised. Exhale when, the left knee goes to touch the right elbow joint. Then cross over, do the other side, try to touch each time, this effect is better, the speed needs to be slow, do not be too fast. Each set do 20 times, 4 sets.
Exercise Five: Dynamic Plank Support
Exercise Instructions:Dynamic plank support is much harder than static plank support. It is based on the static balance support and performs the hand elbow support up and down. Throughout the process, the abdomen needs to be tightened, do not slump the waist, do not arch the back
When performing up and down alternating hand elbow support, our arms should be vertical to the ground, the elbow joints should be slightly bent, it is recommended to do 10-12 times per set, 4 sets.
Exercise Six: Static Bent-Arm Plank Mountain Lift
Exercise Instructions:This exercise mainly trains our waist muscles, exercises that only train the front, the back must also be trained, so that our muscles can be balanced. Prepare a yoga mat, then lie face down on the yoga mat. Hands and feet both leave the ground, hands thumb up to the ceiling, hands and feet lift up after maintaining a suspended state to hold for 10 seconds, then slowly down, hold for 2 seconds and then continue to lift. This action cycles 4 times.
If you want your abs to get out faster, your body fat rate must be low enough. The way to reduce the body fat rate is strength training combined with cardio exercise, then dietary matching is also important. Here, we suggest that everyone runs 4 times a week, each time for 40 minutes, strength training three times, each training for 50 minutes. In terms of diet, choose low calorie, low fat foods, protein can choose chicken breast, fish meat, eat more vegetables and fruits to supplement vitamins is also important.
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