Most people think that strengthening the core is to make the waist and abdomen tighter, so that the physique better, in fact, the importance of core strength, far beyond your imagination!

The core muscle group has a stable center of gravity, the role of power transmission, is the main link of the overall force, the upper and lower limbs of the activities of the role of the top and bottom! A strong core also protects the spine, keeping you away from lumbar spine, lumbar disc protrusion and other problems! So, how to strengthen your core? 10 yoga variations to strengthen your core as a whole, hurry up and collect it to practice!

Action 1

Hip on the ground, hands elbows back to the ground

Exhale, tighten your core, lift your legs up with knees bent

Hold the yoga ball on the inside of your knees

With breathing, twist your hips from side to side

Alternate left and right for one time, repeat 10-15 times

Action 2

Hands on the ground, knees on the ground

Place a small yoga ball under your knees

Inhale, slide both knees backwards

Exhale, tighten the core, open the chest and push forward

Inhale, restore, repeat the exercise 10-15 times

Action 3

Lie on your back, place a small yoga ball under your thoracic spine

Exhale, tighten the core, straighten the legs forward

Inhale, bend your knees and hook your toes

Repeat for 10-15 times

Action 4

Lie on your back, bend your knees, press the ball under your feet

Exhale, tighten core, roll tailbone into bridge pose

Inhale, restore, repeat 10-15 times

Action 5

Lie on your back, place a small yoga ball under your buttocks

Inhale, lift your legs upward with knees bent

Exhale, tighten the core, straighten the right leg forward

Open your left hand to the outside

Inhale, restore, exhale, switch to the other side

Alternate between left and right side for once, repeat 10-15 times

Action 6

Incline plank pose, hold the yoga ball on the inside of the knee

Exhale, tighten the core, twist the hips on the left and right sides

Alternate left and right side for one time, repeat 10-15 times

Action 7

Lie on your back, lift your legs upward with knees bent, jaw slightly tucked

Exhale, tighten the core, roll the tailbone, lower back to the ground

Inhale, turn the pelvis forward, repeat 10-15 times

Action 8

Sitting position, legs laterally separated by about two shoulder widths

Inhale, hands straight and flat in front of you

Exhale, tighten the core, twist the body to the right

Inhale, restore, exhale, switch to the other side

Twist left and right for once, repeat the exercise 10-15 times

Action 9

Right hand on the ground, right knee on the ground, body to the side

Inhale, cross the waist with the left hand, bend the left leg and knee forward

Exhale, tighten the core, left hip backward

Inhale, restore, repeat 10-15 times and then change sides

Action 10

Lie on your right side, hold the yoga ball with the inside of your feet

Exhale, tighten the core, lift the legs up to the left

Inhale, restore, repeat for 10-15 times and switch side