The core of the body is the foundation of all sports, which can increase the activity of our upper and lower bodies, directly activate the efficacy of limbs, and stabilize the spine, thorax and pelvis of the human body to resist the pressure generated by these sports or the external tension exerted on the surface. It requires the participation of the core in all daily activities, so it is relatively important to establish and maintain a good core strength. The following training is aimed at the abdominal core and lateral waist to do basic training. Each training group has 60 seconds, and the rest time in each training group is 15 seconds.

1 step 1 Prepare for prone position, with elbows on the ground and feet shoulder-width on the ground. The second formal action uses abdominal and leg muscles to support the body from the ground, elbows and toes to support the body weight and keep breathing.

2-side stick step 1 prepare to lie on the left side, support the weight with your forearms and feet, and cross and straighten your legs. The second step is to stabilize your body and lift your hips off the ground until your head and spine are in line.

Step 3 Elbow Leg Lifting Stick 1 Prepare for prone position, and put your elbows on the ground with shoulder width. STEP 2 formal movements use the muscles of the abdomen and legs to support the body from the ground, lift the left foot horizontally, and then change the right foot.

Venue: Training for Life-TFL Physical Training Center.

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