If we speak more narrowly, core strength for the average person, the most important thing is the stability of core strength. It means that the muscle groups can control the stable posture that the pelvis and trunk position are in. If you don’t have strong core muscles (the muscles of the abdomen, lower back and hips), you can’t run your best. They provide the stability, power and endurance runners need to climb hills, make final sprints, and maintain the most effective running motion for long periods of time. When your core becomes strong, everything else will benefit from it. No matter what type of running you do, the core is the foundation of all your movements. 1.Start with two introductory movements Why is the plate support good? First of all, let’s say that the plate support is the strength that can be practiced to almost all core areas. Look at the following chart, we can find that the plate support can cover almost all core muscle groups (abdominal abdominal muscles, internal and external obliques, frontal and medial thigh muscle groups, deep body muscle groups, such as the muscles near the iliac joint, in fact, can also be trained to). Plank support is not only very good training to almost all the core area of muscle groups, and is a good balance of stable and unstable training. Plank support, not only to support, but also to maintain a relatively stable posture. At this point, many deep stabilizing muscles will be activated, such as the posterior torso multifidus, etc. When the body is unstable, these deep muscle groups will be activated, recruited, and thus well trained. Plank support is also a safe, non-apparatus, young and old, easy to start the movement. In the plank, there is no impact and no movement that is too large to take the body out of control. The movement of the plate support also does not let the torso and other parts of the body twist too much (such as many movements of yoga, are easy to hurt the spine). No matter who, regardless of whether there is no exercise foundation, flat support can support a dozen seconds, if you really want to exercise, slowly do, step by step, can be very safe to enhance physical fitness, improve the level. How to arrange the plate support training? Simply put, each flat support should be done to exhaustion. That is, until you can’t hold it up anymore. But each time you can do as I say, when you can’t hold up, back and forth, left and right blindly for a while, generally do 3-5 sets can be. Flat support training can be placed before traditional strength training, can also be placed after strength training. Put in before the strength training can increase the core muscle group recruitment, improve the training effect of strength training (but do not overwork, do 1-3 groups can be). Put in after the traditional strength training, the endurance indicators of the core muscle groups training effect is better (more practice 3-5 sets). The advice is that it is better to make changes from time to time on. If it is aerobic training, I recommend putting the plate support before training. To introduce a no equipment, beginners can also understand the lower back core training movements. Action standards: 1, prone on the ground, both hands straight ahead. 2, the left leg and right arm up at the same time, until you feel the lower back contracted and tightened (do not force) 3, count 1, 2, 3, stand still for 3 seconds. 4, put down the left leg and right arm, replace the right leg and left arm. Each group of left and right hand each 20 times, each time 3-5 groups. 2, several other groups of movements Arch bridge Target: gluteus maximus and posterior hamstring Action: Lie on your back with knees bent at 90 degrees and feet on the floor. Lift your hips and back until your body is in a straight line from your shoulders to your knees. Hold for 5 to 10 seconds. Then lower. Repeat 10 to 12 times. Note: Contract the gluteus maximus at the highest point of the movement while not allowing the spine to sag. Increase the difficulty: Straighten one leg as the hips are lifted. Supine leg swing Target: Abdominal obliques Movement: Lie on your back, bend your knee and raise it above your hip with your ankle parallel to the floor. Lift your feet up and stretch your arms outward. Rotate both legs to the left, bringing the knees as close to the floor as possible (but not touching). Let your knees come back to the center and do the same to the right. Do 10 to 12 reps on each side. Note: Do not twist your hips or use inertia. Use the strength of your core muscles to initiate this movement, then slowly swing from one side to the other. Increase the difficulty: Straighten your legs. Side torso raise Target: obliques, transverse abdominis, lower back muscles, hips, glute muscles Movement: Lie facing right, supporting your upper body with the front of your right arm and your left arm on your left. Lift your hips, still supporting your body weight with your forearms and right leg, and raise your left arm upward. Hold for 10 to 30 seconds. Switch sides and repeat. Note: Keep the arm in place and do not let it sag. Increase the difficulty: Support your upper body with the palm of your right hand only, not your right forearm.