More core strength with core training

More core strength with core training

We run and lift dumbbells, but often enough we forget an area that is really important: the core of the body, i.e. the muscles in the hips, pelvis, lower back and stomach. Training for this area, also known as core training, has many advantages.

Which muscles belong to the core?

The English word “core” means “core”; as already mentioned at the beginning, it is about the core of the body. These include abdominal and back muscles, parts of the diaphragm, pelvic floor muscles, hip, gluteal, and thigh muscles. Some muscles are deep-seated muscles that sit below the surface muscles. They stabilize the body and act like a corset. The problem: The deep-seated muscles are not so easy to train because you can't tense them indiscriminately. Core training includes exercises that also strengthen these muscles.

What are the benefits of core training?

When the core muscles are well trained, your posture, mobility and athletic performance benefit. They are also better protected against back pain. Frequent seaters in particular will soon feel that tension decreases if they train regularly.

You probably already know some core exercises — perhaps without knowing that they train the core of the body. This includes push-ups with its variants (e.g. upper arm and side support), squats, planks, sit-ups and crunches. The advantage: You don't need any equipment for the exercises.

A few more examples:

Glute bridge with resistance band Place the band around your thighs above your knees. Then lie on your back and place your feet about hip-width apart so that your knees are bent 90 degrees. The arms are next to the upper body. Now tighten the gluteal muscles and lift the body so that the upper body and legs form a line up to the knee. Hold briefly, then lower slowly. Repeat several times. Note: The exercise is very effective even without a resistance band!

Libra. Go into the four-legged stand. Then stretch your left arm straight forward and your right leg back at the same time until your body forms a straight line. Then tighten your right knee and left elbow so that they touch under your body. Stretch again and repeat several times. Then switch sides. Important: The pelvis should remain stable.

Criss Cross Lie on your back with your arms behind your head. Then raise your legs. Extend your left leg straight and angle your right, then change your leg. At the same time, raise your head with your hands and always bring one elbow to the bent knee.

V-seat Sit on the floor and lean your upper body back. In doing so, stretch your legs and release them from the floor. Make approximately a right angle with your upper body and legs. The arms are stretched out on the side of the legs. Hold, then slowly put it down and repeat.

Russian Twist Sit back down on the floor. Lean your upper body back with your legs bent and resting on your heels. Now slowly turn your upper body to the left side and touch the floor with your fingertips. The lower body stays as it is. Switch page. Tip: You can also pick up a ball and always drop it off at the sides.

How often should I work out?

In order to strengthen muscles, it is best to train for ten minutes to half an hour two to three times a week. Start slowly because core training is exhausting. Very important: Warm up well beforehand. If you're new to training, start with shorter exercise sessions and gradually increase them. Because many of the deep-seated muscles are untrained, at least in the beginning, you will probably get sore muscles. Proof that you've done something for yourself! After a few days of practice, it will be easier for you and the sore muscles will no longer be as strong.

Core training is also part of Holmes Place's group course offerings. Other courses, such as Circuit.Fit, Boot Camp and BBP, are also ideal for core training. Try it out!

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