I often see many people with fat belly and back in the gym. Their waist and abdomen are full of fat, so it is often difficult to exercise quickly and their physical coordination is poor. They often feel back pain after exercise.

If you have these conditions, it shows that your core strength is very weak, you can't achieve the desired effect well in exercise, and you can't complete exercise in a better state.

Many core exercisers, their exercise efficiency is very high, they can always keep their bodies stable, ensure the standard of action during exercise, and will not exercise forcibly because of lack of strength.

What about people with insufficient core? They often feel very tired in the process of exercise, and it is often difficult to stick to the last two groups of movements, and even have to force themselves to finish the exercise with the help of muscles in other places. This kind of exercise makes their exercise efficiency very low, and they can't finish their exercise tasks more efficiently.

Therefore, if you are a bodybuilder and you don't pay attention to your core strength exercise, you will become very fragile and you will not be able to complete the exercise task more efficiently. Let me introduce you to four groups of core exercises, which can help you improve your core strength quickly.

The first action, alternate plate support

Many core strength exercises don't seem difficult, and you will find it easy to complete. Actually, it's not. Every movement has certain skills. If you don't master it properly or pose incorrectly, no matter how you exercise, it won't have a good effect.

First of all, the first action, you see, is simply to support alternation, but when alternating arms, you should always keep your waist and abdomen tight and not be in a relaxed state. When you exercise eight or ten times, you will be very anxious. At this time, you should stick to it, don't relax easily, and insist on completing all the groups in order to achieve good exercise results.

The second action is to lift your legs alternately on your stomach.

In the second exercise, we put our arms down vertically, keep them upright on the floor, keep your back straight, tighten your waist and abdomen, which is our core area, and then support our feet on the ground with our toes.

During practice, when the feet are alternately raised and the knees, calves and thighs are above 90 degrees, the prone position will soon reach a certain crouching feeling.

It is most effective to exercise slowly, not to pursue speed, and to maintain the core feeling.

The third action is to pull the rope tensioner.

When exercising, we need to use a stretcher to support our feet and toes on the ground, with one arm resting on the ground to tighten our waist and abdomen, and the other hand holding the handle of the instrument to pull it up and down.

Be careful not to use too much weight when practicing, so it will be difficult for you to control your balance and lose the effect of exercise.

The fourth move, Swiss ball support

The practice of the last movement is very difficult and requires strong stability of the body. When you can complete the first three movements, you will have a certain grasp of your waist and abdomen, and you will better complete the exercise of this movement.

When practicing, your feet are supported on your toes, your body is kept upright, your hands are supported on the Swiss ball, your waist and abdomen are kept tight, and then you rotate counterclockwise.

Exercise in each group: four, four groups in each group, each group lasts for 20~30 seconds.