Most people think that strengthening the core is to make the waist and abdomen tighter, so that the physique better, in fact, the importance of core strength, far beyond your imagination!
The core muscle group has a stable center of gravity, the role of power transmission, is the main link of the overall force, the upper and lower limbs of the activities of the role of the top and bottom! A strong core also protects the spine, keeping you away from lumbar spine, lumbar disc protrusion and other problems! So, how to strengthen your core? 10 yoga variations to strengthen your core as a whole, hurry up and collect it to practice!
Action 1
Hip on the ground, hands elbows back to the ground
Exhale, tighten your core, lift your legs up with knees bent
Hold the yoga ball on the inside of your knees
With breathing, twist your hips from side to side
Alternate left and right for one time, repeat 10-15 times
Action 2
Hands on the ground, knees on the ground
Place a small yoga ball under your knees
Inhale, slide both knees backwards
Exhale, tighten the core, open the chest and push forward
Inhale, restore, repeat the exercise 10-15 times
Action 3
Lie on your back, place a small yoga ball under your thoracic spine
Exhale, tighten the core, straighten the legs forward
Inhale, bend your knees and hook your toes
Repeat for 10-15 times
Action 4
Lie on your back, bend your knees, press the ball under your feet
Exhale, tighten core, roll tailbone into bridge pose
Inhale, restore, repeat 10-15 times
Action 5
Lie on your back, place a small yoga ball under your buttocks
Inhale, lift your legs upward with knees bent
Exhale, tighten the core, straighten the right leg forward
Open your left hand to the outside
Inhale, restore, exhale, switch to the other side
Alternate between left and right side for once, repeat 10-15 times
Action 6
Incline plank pose, hold the yoga ball on the inside of the knee
Exhale, tighten the core, twist the hips on the left and right sides
Alternate left and right side for one time, repeat 10-15 times
Action 7
Lie on your back, lift your legs upward with knees bent, jaw slightly tucked
Exhale, tighten the core, roll the tailbone, lower back to the ground
Inhale, turn the pelvis forward, repeat 10-15 times
Action 8
Sitting position, legs laterally separated by about two shoulder widths
Inhale, hands straight and flat in front of you
Exhale, tighten the core, twist the body to the right
Inhale, restore, exhale, switch to the other side
Twist left and right for once, repeat the exercise 10-15 times
Action 9
Right hand on the ground, right knee on the ground, body to the side
Inhale, cross the waist with the left hand, bend the left leg and knee forward
Exhale, tighten the core, left hip backward
Inhale, restore, repeat 10-15 times and then change sides
Action 10
Lie on your right side, hold the yoga ball with the inside of your feet
Exhale, tighten the core, lift the legs up to the left
Inhale, restore, repeat for 10-15 times and switch side
