Endurance athletes such as long-distance running need a very strong core, otherwise it is difficult to carry out high-intensity sports. If you can't spend several hours in the gym every day to exercise your core muscles, do some core muscle exercises at home.

1, plate support.

This action is effective at any angle of the body. After lying down, the upper arm is perpendicular to the body, the upper body is supported by elbows and forearms, the lower body is supported by toes, and the body remains upright. Keep this posture for 30 seconds, preferably as long as 1 min, mainly used for abdominal muscles, and the muscles on one side of the abdomen can also be strengthened with wooden boards. First make a supporting posture, then support your body with your right elbow to keep balance, leave your right foot off the ground, and extend your right leg outward, still keeping your body straight. After more than 30 seconds, change your left leg and exercise the other muscle.

2. A similar rocking chair.

This action is more widely known in a fitness technology system called fitness, but it is easier said than done. First lie flat on the ground and put your arms straight behind your head. Then, raise your feet and hands at the same time, support your body with your hips as the support point, and leave your upper body and legs off the ground. In this process, keep your legs as straight as possible and keep your hands and upper body on the same plane. Physical exercise is like a rocking chair, which can exercise abdominal muscles well.

3. Russian rotation.

First, prepare a heavy equipment weighing 5- 15 kg (about 4.5- 13.6 kg), which is convenient for both hands to hold, and there are also fitness balls. After sitting on the ground, lift your legs and keep your upper body as vertical as possible, so that only your hips land. Hold the instrument with both hands, twist the upper body to the right for a few seconds, and then turn to the left. Try to twist your body to one side without changing your sitting posture.

4. Superman Volt. First, kneel on the ground and straighten your hands forward. Then lift the left arm and right leg at the same time, or the right arm and left leg. If you have difficulty, lift your limbs at the same time and support your body only with your abdomen. The key to this action is to straighten your limbs as much as possible, rather than simply lifting them up.