In core training, there are many training movements, and it is very beneficial for people to do core training regularly. At the same time, some people will make some core training plans. Of course, doing so is very beneficial to training. What about core training? Someone still knows what the plan is. So, what about the best complete core training program? Let’s take a look below!
Monday: Squat
Squats are very helpful for muscle groups such as thighs and hips. It doesn’t matter if the distance between your feet is shoulder width or slightly wider. Focus on "sit down" instead of squatting down. Keep your upper body as straight as possible, sit your buttocks back, and then slowly go down so that your thighs are parallel to the ground, and then slowly return to the prepared position. action.
Tuesday: Single-leg deadlift
Stand upright with your arms either holding bells, dumbbells or bare hands. Raise your left leg as far back as possible, and lower your upper body forward until your upper body and left leg are parallel to the ground, and your body forms a straight line from head to left heel.
Wednesday: Plank
It is already a well-known core training posture. Please pay attention to keeping your core tight and try not to shake or move your body from side to side.
Thursday: Lunge
Step forward with one foot (the step is slightly larger than the normal walking pace), and then slowly squat down. Place your body's center of gravity on your torso, keep your body neutral, and do not lean forward or backward.
Friday: Lying on your side and raising your legs
Lie on your side with your feet straight on the ground, keeping your arms straight on the ground to balance your body. Then lift the ungrounded opposite foot, keeping the hip joint stable, and then slowly return to the original position. Remember not to hit the ground, stay airborne and repeat.
Saturday: Climbing training
Find a step or a high-level fixture as an aid. At the beginning, step on the step with the sole of your left foot first, and then raise your right leg deliberately to complete the exercise. For the second time, step on the step with your right foot and raise your left leg, as inDo this alternately. Focus on using your thigh muscles to lift your calves.
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