For athletes, mastering the correct exercise techniques is essential to achieving optimal performance and preventing injuries. Today, our personal trainer will guide you through three effective core strength exercises. Core training not only strengthens the waist and hips but also improves overall body stability and balance, ensuring better results in all your workouts.
**Warm Up**
Preparation: Stand with your feet shoulder-width apart or slightly wider, toes pointing forward. Keep your chest up, chin slightly tucked, and eyes looking ahead. Place your hands flat on the ground, aligned with each other.
**Stretching Action**
Perform a side stretch by reaching one hand toward the opposite toe while rotating your waist to engage your core. Keep both hands aligned as you stretch.
**Stretching (continued)**
Preparation: Get into a four-point position, supporting your body with your hands and knees. Your hands and knees should be about shoulder-width apart. Keep your legs at a 90-degree angle, and ensure your thighs are parallel to the floor, forming a 90-degree angle with your torso.
**Extension Action**
Once balanced, lift your left leg and extend your right arm so that your opposite leg and arm are in line. Tuck your chin slightly to maintain good posture.
**Lateral Hip Abduction**
Preparation: Lie on your side with one elbow directly under your shoulder. Tighten your core and keep your legs straight and stacked on top of each other.
**Extension Action**
Lift your top leg while keeping your core engaged. Focus on using the muscles on the side of your waist. Perform 15 repetitions on one side, and complete 3–4 sets for best results.
This set of exercises may not be intense, but it's highly effective. With regular practice, you'll begin to notice significant improvements in your core strength and overall fitness. Don’t forget to stay consistent and listen to your body.
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