How to train the waist and abdominal strength gym how to train the waist and abdominal strength

May 13, 2023
The core muscles are the foundation of all body movement, increasing upper and lower body mobility, playing the role of the body's central axis, and providing a solid foundation. Whether you want to firm up your body or have good athletic performance, training your core muscles is an essential part.

Medicine ball bar push-ups + push-ups

Based on the bar pose, the hands are propped up on the medicine ball to increase the challenge of instability, thereby increasing the training of the core muscles. When operating push-ups, pay attention to the equal force of the hands and keep the core stable.

Resistance ball bar brace + curl

To perform the movement, use the bar brace as a base and place your feet steadily on the resistance ball. When changing to curls, use your core to exert force and retract your feet forward, keeping your breathing smooth and your core stable throughout.

Medicine ball handstand push-ups

Based on the push-up position, take turns to switch hands to support the medicine ball to do push-ups, paying attention to keeping the body stable while supporting.

Russian ball smash

Using the foundation of the Russian twist, hold the medicine ball in both hands and smash the ball to the ground using the core strength of the abdomen to the left and right. When performing the exercise, pay attention to keep the core tightened throughout and lift the legs off the ground.

Resistance ball upper and lower abdominal core training

Transfer the ball from the hand to the foot, lower it to near the ground and then raise it up again, then back to the hand, and repeat. Keep the core tight throughout, hands and feet as far down as possible, but do not touch the ground, this action is a great test of the core muscle group muscle strength, for those who wish to forge a tight core may wish to try more.

Training points

Recommended equipment: medicine ball, resistance ball, yoga mat Note: adjust the rhythm with breathing, pay attention to the fluency of the movement. Function: Tighten the core, strengthen the core muscle group muscle endurance.
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