四周核心力量挑战

本来俯卧撑挑战应该是三月底结束的，结果中间耽误了，自动延期了。但不耽误我开始新的。这次是想练练核心力量。

Guidelines:

• Frequency: 3 days per week (e.g., Monday, Wednesday, Friday).

• Duration: 15-20 minutes per session.

• Rest: 30-45 seconds between exercises.

• Equipment: Bodyweight only (optional: yoga mat).

Week 1: Building Core Awareness

Goal: Learn proper form and activate core muscles.

1. Dead Bug – 3 sets of 8 reps per side

2. Glute Bridge – 3 sets of 12 reps

3. Modified Plank (Knees Down) – 3 sets of 20 seconds

4. Seated Knee Tucks – 3 sets of 10 reps

5. Standing Side Crunches – 3 sets of 12 reps per side

Week 2: Adding Stability & Endurance

Goal: Increase core endurance with longer holds and more reps.

1. Dead Bug – 3 sets of 10 reps per side

2. Glute Bridge with Hold – 3 sets of 12 reps (3-sec hold at top)

3. Forearm Plank – 3 sets of 30 seconds

4. Seated Knee Tucks – 3 sets of 12 reps

5. Side Plank (Knees Down) – 3 sets of 20 seconds per side

Week 3: Increasing Challenge

Goal: Build more core strength with dynamic movements.

1. Bird Dog – 3 sets of 10 reps per side

2. Glute Bridge March – 3 sets of 12 reps

3. Forearm Plank with Shoulder Taps – 3 sets of 10 taps per side

4. Seated Knee Tucks – 3 sets of 15 reps

5. Side Plank (Legs Extended) – 3 sets of 20 seconds per side

Week 4: Core Strength & Control

Goal: Enhance control and integrate full-body coordination.

1. Bird Dog with Hold (3 sec per rep) – 3 sets of 8 reps per side

2. Glute Bridge March – 3 sets of 15 reps

3. Forearm Plank with Shoulder Taps – 3 sets of 12 taps per side

4. Seated Knee Tucks – 3 sets of 15 reps

5. Side Plank with Hip Dips – 3 sets of 10 reps per side

Tips for Success:

• Focus on form over speed. Engage your core throughout.

• Breathe properly—exhale during exertion (e.g., when lifting legs).

• Modify as needed—if an exercise is too hard, reduce reps or duration.

• Progress gradually—increase reps or hold times each week.