Stand on the balance pad: the balance pad is a plastic inflatable pad. Because there is air in it, it is difficult to stand on it stably without tightening the muscles in the core. After a period of practice, if you can stand stably, you can close your eyes, which will stimulate the proprioceptive nerves more strongly and bring more challenges to the core stability.

Squat with one leg: stand on one leg, bend your hips and squat, with your knees not exceeding your toes. Make sure that the whole foot of the landing foot does not leave the ground from beginning to end. If you want to increase the difficulty, you can stand on the surface with unstable bending.

Matters needing attention

In fact, the core strength is a kind of stability in essence, so it is very important for the core muscle groups to work together, and the training of the core muscle groups should not be biased.

You can't just practice your abdominal muscles without practicing your back, which won't improve your core strength. On the contrary, it will cause problems such as pelvic retroversion. When choosing core muscle movements, try to choose comprehensive training movements such as flat support, abdominal support and squat.

Refer to the above? Baidu encyclopedia-core strength training