Core stability refers to strengthening and stabilizing the core muscles of the body, including the abdominals, psoas, back muscles, and pelvic floor muscles. Having strong core stability improves postural control, balance, and athletic efficiency.
Here are some ways to train core stability:
1.Paddle on your back: (do a similar movement with your arms as shown above, but your body is in a sit-up position) Lie on the ground with your legs bent, your feet on the ground, and your arms straight and hold the dumbbells. (Dumbbells can be replaced with water bottles, no need to chase weight) Then do a sit-up movement by contracting your abdominal muscles, lifting your upper body, and pulling down with dumbbells on your arms. You can hold the pose for a few seconds or you can do it several times in a row. This movement works the core and back muscles.
2.Plank: Lie on your stomach on the ground with your arms stretched out on the floor, shoulder-width apart. Touch on your toes, keep your whole body in a straight line, and feel the tightening of your abdominal and back muscles. Hold this position for a few seconds or longer, doing several sets a day. This movement strengthens core stability and abdominal muscle strength.
3.V-shaped push-up: sit on the ground, legs together in a suspended state, from stretching to **, arms can be stretched straight on the outside of the legs to maintain balance, can be held for a few seconds, can also be repeated several times, for beginners, the action is the most important, do not pursue the number of times. This move can challenge core stability and balance.
4.Bird Dog Pose: Lie on the ground with your hands under your shoulders and your knees on the ground. Then straighten your back and push your hips up while lifting one foot up until it's in line with your body. Hold this position for a few seconds, then switch to the other foot. This movement works the core and glute muscles.
These core stability exercises can be added to your fitness routine, with several sets per day to help improve core stability and overall body control. Remember to maintain proper posture at all times and gradually increase the difficulty according to your ability and progress.
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