Static core strength exercises;

1, body straight control exercise, prone on the carpet, elbows supporting the body off the ground, forearms supporting the ground, 90 degrees with the upper arm, body in a straight line, legs straight, back straight, waist and abdomen tight, lasting 30 to 60 seconds.

2. Lateral linear control exercise, the method is basically the same as above, one forearm supports the body, one side faces the floor, and the other arm is straight up.

3, streamlined stretching exercise, preparation, arms held high and straight, tightly behind the ear, thumb buckle in the front palm, whole body straight, feet stand on tiptoe, feet together, heels apart, the body is streamlined. Stretch downward and upward, and hold for 30-60 seconds when reaching the limit.

Dynamic core strength exercises:

1, general waist and abdomen exercises, such as sit-ups, double head lifts, supine leg lifts, supine scissors kicks, leg lifts, 45-degree V-shaped abdomen, hands and feet in an inverted V shape, and various back muscle exercises.

2. Waist and abdomen exercises mainly focus on light equipment, such as: solid ball over the head, solid ball passing on the chest, sitting sideways and standing sideways.