Live Well tips

More strength for the core with core training

We run and lift weights, but often enough we forget an area that is really important: the core, which includes the muscles around the hips, pelvis, lower back, and abdomen. However, training for this area, also called core training, has many benefits.

Which muscles belong to the core?

The English word "core" means "core", as mentioned earlier, it refers to the core of the body. This includes abdominal and back muscles, parts of the diaphragm, pelvic floor muscles, hip, buttock, and thigh muscles. Some muscles are deep-seated, beneath the surface muscles. They stabilize the body and act like a corset. The problem: deep-seated muscles are not easily trainable because they cannot be voluntarily tensed. Core training includes exercises that also strengthen these muscles.

What are the benefits of core training?

When the muscles of the core are well trained, your posture, flexibility, and athletic performance benefit. You are also better protected against back pain. Especially those who sit a lot will soon feel that tension decreases when they train regularly.

You probably already know some core exercises - perhaps without realizing that they train the core. These include push-ups with its variations (e.g., overhead and side planks), squats, planks, sit-ups, and crunches. The advantage: you don't need equipment for the exercises.

A few more examples:

Glute Bridge with resistance band. Place the band above your knees. Then lie on your back and place your feet hip-width apart, knees bent at 90 degrees. Arms are beside the body. Now tighten the glute muscles and lift the body so that the upper body and legs form a line up to the knees. Hold briefly, then slowly lower. Repeat several times. Note: The exercise is also very effective without a resistance band!

Balance. Get into the tabletop position. Then extend your left arm straight forward and simultaneously extend your right leg backward until your body forms a straight line. Then draw your right knee and left elbow to touch under your body. Repeat the extension and contraction several times. Then switch sides. Important: Keep the pelvis stable.

Criss Cross. Lie on your back, arms behind your head. Then lift your legs. Straighten the left leg and bend the right one, then switch legs. At the same time, lift your head with your hands and bring one elbow to the bent knee. 

V-Sit. Sit on the floor and lean the upper body back. Stretch the legs and lift them off the floor. Form a right angle with the upper body and legs. The arms are stretched out on the side of the legs. Hold, then slowly lower and repeat.

Russian Twist. Sit back on the floor. Lean the upper body back, legs bent and resting on the heels. Now slowly twist the upper body to the left side and touch the floor with fingertips. The lower body remains as it is. Switch sides. Tip: You can also use a ball and touch the floor on each side.

How often should I train?

To strengthen the muscles, it is best to train two to three times a week for ten minutes to half an hour. Start slowly because core training is strenuous. Very important: Warm up properly beforehand. If you are new to training, start with shorter exercise sessions and gradually increase them. Because many of the deep-seated muscles are at least initially untrained, you will likely experience muscle soreness. A sign that you have done something for yourself! After a few days of practice, it will become easier and the muscle soreness will not be as intense.

Core training is also part of the group class offerings at Holmes Place. Other classes such as Circuit.Fit, Boot Camp, and BBP are also ideal for training the core. Give it a try!