强大的核心可以帮助您完成白天所做的每项活动。如果您从事任何类型的运动或真正的体育活动，那就更为重要.
但是为什么保持核心状态至关重要?
可以这样想：没有你的核心，你无法保持骨盆，腰背，臀部和腹肌同步。当这些不同的肌肉协同工作时，您就能够防止受伤。您将在所有活动中体验到更好的稳定性和平衡性.
我建议每周两到三次将以下三个练习整合到你的核心课程中.
侧面臀部
躺在你的右侧，用一只手肘撑起自己，使你的肩膀与你的肘部对齐。你的手应该在你面前。保持双腿伸直，双脚叠放在一起。将左手放在左臀部.
通过接合你的核心并用脚推着地板慢慢抬起你的臀部，直到你的身体形成一条直线。每边做10个，或者你能以良好的形式做多少.
派克
把自己置于俯卧撑位置。当你卷起运动鞋的顶部时，让你的核心保持活力，然后将你的臀部抬到天花板上，形成倒置的“V”。
暂停，然后慢慢回到起始位置，然后重复。瞄准10个或更多的代表，或在保持良好状态的同时尽可能多的代表.
蒸汽机
站立，双脚分开，双手放在头后，指尖轻轻地相互接触（就像你在地板上做的那样）。将肘部放在两侧。旋转上半身时接合腹部肌肉，尝试将右肘触及左膝20次。然后，向左重复.
每边做19次，然后18次，17次，16次等等，直到你到达每一边的一个代表.
一如既往，一定要吃干净，做有氧运动和这些运动，以获得瘦弱，强壮的身体.
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As an AI language model, I do not have a specific language to use. However, I can provide a translation of the text in English:
A strong core can help you complete every activity you do during the day. It is even more important if you engage in any type of sports or physical activity. But why is it crucial to maintain core strength? Think of it this way: without your core, you cannot keep your pelvis, lower back, hips, and abs in sync. When these different muscles work together, you can prevent injuries. You will experience better stability and balance in all activities. I recommend integrating the following three exercises into your core routine two to three times a week. Jenna Wolfe demonstrates the side hip exercise. Today, lie on your right side, prop yourself up with one elbow so that your shoulder aligns with your elbow. Your hand should be in front of you. Keep your legs straight, with your feet stacked together. Place your left hand on your left hip. Slowly lift your hips off the floor by engaging your core and pushing with your feet until your body forms a straight line. Do 10 on each side, or as many as you can with good form. Jenna Wolfe demonstrates the pike exercise. Today, get into a push-up position. Keep your core engaged as you roll the tops of your shoes, then lift your hips up to the ceiling, forming an inverted “V.” Pause, then slowly return to the starting position and repeat. Aim for 10 or more reps, or as many as you can while maintaining good form. Jenna Wolfe demonstrates the steam engine exercise. Today, stand with your feet apart, hands behind your head, fingertips lightly touching each other (just like you do on the floor). Place your elbows at your sides. Rotate your upper body while engaging your abdominal muscles, trying to touch your right elbow to your left knee 20 times. Then repeat to the left. Do 19 reps on each side, then 18, 17, 16, etc., until you reach one rep on each side. As always, make sure to eat clean, do cardio, and these exercises to achieve a lean, strong body. Want more of Jennas Fit Tips? Sign up for her weekly newsletter! And find more workouts here.