Standing exercises are a suitable method to strengthen core muscles. These movements require simultaneous coordination of the back, hips, buttocks and abdominal muscles - mobilizing multiple muscle groups at the same time to continuously adjust when hands and feet move and the center of gravity changes.
In particular, the core muscle strength when standing has very high applicability in reality such as supporting you to carry bags, reaching out to get things from high cabinets, climbing stairs or maintaining effective balance when accidentally falling.
Raise your knees diagonally when standing
Stand up straight, 2 legs spread to your hips, 2 hands lightly placed behind your head. Tighten your abdominal muscles, and at the same time, lift your left knee high and towards your right elbow.
Slowly lower your leg, return to the starting position. Repeat the same operation for the other side and switch sides continuously.
Stretch to balance on one leg
Stand up straight, 2 legs as wide as hips. Transfer the entire body weight to 1 pier. Gently lift the other leg off the ground, keeping the body balanced on the pier. Maintain a straight posture, extend your lifted leg forward and gently touch your toes to the ground.
Return to the center position, then continue to extend that leg to the side, then move it to the back. Continuously stretch your legs in different directions while keeping balance on the base leg, then switch sides.
One-hand knee-lifting weightlifting exercise
Stand up straight, one hand holding a light weight and raising it straight over your head. Tighten your abdominal muscles, keep your back straight, slowly lift one knee to the hip and hold the position for a moment.
Gently lower your legs. Continue to lift the remaining knee to the hip level, perform the walking motion in place and alternately change legs. After completing enough times, switch weights to the other hand and repeat the operation.
