Follow us with the blue letters on it! Many Jia people often consult the editor and say that every time they practice the core, they always do things such as lying on their back, lifting their legs, rolling their abdomen, and using a tablet.
Their abdomen is not thin, but their neck and waist feel very painful! Today, let’s throw away the traditional core exercises and try this variant yoga sequence.
You don’t need to roll your belly and plank any more.
Keep practicing this sequence, and the vest line is just around the corner! Action 01.
Maintain a slanted plank position as a preparatory action.
Exhale, tighten the core, move both hands forward.
Inhale, restore, exhale, bend the right knee to touch the left hand.
Touch the right hand with the left hand, dynamically practice 12 actions 02.
Exit from action 01, place both knees and hands on the ground.
Place the left hand on the back of the head, extend the right leg and bend the knee backwards.
Exhale, tighten the core, bend the right knee forward to find the elbow.
Inhale and restore, Maintain dynamic practice 12 times and then switch sides 03.
Maintain a prepared position in the diagonal plank position.
Exhale and tighten the core, bend the left knee forward to find the left elbow.
Inhale, lift the left leg back and return to single leg downward dog position.
Exhale, bend the left leg again to touch the left elbow forward.
Maintain dynamic practice 12 times on each side 04.
Use the elbow board support as the prepared position.
Exhale and tighten the core, Bend the right knee forward to find the right elbow.
Twist and sink the left hip, inhale, restore, exhale, and switch to the other side for 12 dynamic exercises.
05.
Place the left hand on the back of the head, extend the right leg straight back.
Exhale, tighten the core, bend the right knee forward to find the elbow.
Inhale and restore, maintain dynamic practice for 12 times, and then switch sides.
06.
Lie on the back, bend the legs, and gently hold the back of the head with both hands.
Exhale, tighten the core, Bend the left knee.
After touching the left knee with the right elbow, exchange the left elbow to touch the left knee.
Maintain 12 dynamic exercises on each side.
07.
Use a table posture as a preparatory action.
Tighten the core, open the chest and push forward.
Exhale to tighten the core, buttocks down.
Inhale, restore, and maintain dynamic practice 12 times.
08.
Turn around and enter the reverse table, pay attention to the core tightening.
Exhale, sink the hips down, and inhale, Restore.
Maintain dynamic practice 12 times.
09.
Exit from table position, lie on your back and enter bridge position.
Exhale, tighten your core and hips, straighten your hips up.
Inhale to restore, and maintain dynamic practice 12 times or more.
These 9 actions not only strengthen your core strength, but also are particularly suitable for people with weak shoulders! After reading everything, take a look before leaving.
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