1 Hardstyle plank
EquipmentNone
Lie face to face on the floor and do an arm plank position Make sure your elbows are in a straight line below your shoulders and your hands are clenched The forearms must be parallel to each other Hold for 10 to 20 seconds per set
2 Dead bug
Lie face to face on the floor and straighten your arms over your shoulders To begin, bring your knees directly over your hips and bend your knees so that your calves are at a 90-degree angle with your thighs Then, at the same time, lower your left arm above your head, straighten your right leg and send it to the floor Pause, return to the starting position, and repeat the other way Please take turns 14 times to complete one set
3 Hollow extension-to-cannonball
Hold your back in a shell shape, hug your knees to your chest, stretch your legs and arms outward to make it empty, and press your waist to the floor before curling again, and complete 5 sessions in one set
4 Dumbbell side bend
EquipmentSingle medium-weight dumbbell
Stand with your feet wide apart, hold the dumbbell in your right hand, and point your palms at your torso Straighten your back, activate the core and bend to the side as far as possible, only at the waist At the bottom of the range of motion, hold for 1 second and return to start for 1 time Repeat 12 to 20 times per set
5 Barbell back squat
EquipmentBarbellno weights though For now
Spread your feet shoulder width apart, lift the barbell from the league and place it evenly in the center of your shoulders This version of the squat is aimed at the core, not the leg, so you need to use much less weight than the conventional back squat Bend your knees and send your hips back as if you were sitting on a chair Press through the heel to return to the starting position for 1 session as deep as possible Repeat 12 times in one set
6 Bird dog
EquipmentNone
Put your shoulders on your wrists and your hips on your knees and start in a desk position Lift your right arm and left leg at the same time to tighten your core You have to kick your feet backwards and bend your palms towards your body Stop for a second when your arms and legs are at the same height as your torso, then let your elbows and knees touch your body Repeat once on the other side and do it 5 times on the first set
각Try 2 sets of each movement and rest for 30 seconds between each set