1, supine military step leg lift: first lie on your back on the ground. At this time, bend your knees, put your feet flat on the ground, and your toes are directly above. At the same time, pay attention to the flat sides of your arms; Next, raise your legs as high as possible and keep your abdomen tight. 1~2 seconds later, slowly put it down.
2, supine hip bridge: first lie on your back on the ground, bend your knees, put your feet flat on the ground, shoulder width; Then lift the pelvis off the ground until the knees, hips and shoulders are in a straight line, and then slowly descend.
Exercise core strength II. Core strength training
1, stabilize the belly of the ball: first lie on your back on the stabilizing ball, bend your knees 90 degrees, and pay attention to the width of your feet with your shoulders. At this time, pay attention to crossing your arms on your chest; Then slowly roll up your upper body forward and land on the ball.
2, back stretching: First of all, you have to lie on the back muscle chair, your knees are straight, your feet are shoulder width apart, and your thighs are buffered as much as possible. At this time, your arms should be crossed on your chest; Next, pay attention to activating the hip muscles, closing the chin, retracting the shoulder blades, slowly lowering the upper body to the ground, and then lifting it to the neutral position.