Sometimes, in the impulse to train the abdominals, we forget to also train the core, a muscle that is inside them, which, however, we do not train enough although it is probably the most important of the group. Read more on jfrankhenderson.com.
The term ” core “, although quite frequent in any portal concerning the world of health and fitness, refers to one of the muscles that are often forgotten and that we train less.
We, therefore, decided to dedicate an article to this theme, to allow you to learn more and to know a series of exercises to train the core.
What is the core?
The muscles of the abdominal wall that form part of the core are among the most important in our body, for their surface and the functions they have.
Usually, speaking of abdominals, we only mean the “turtle”, the rectus abdominis, the muscle that marks life and has the shape of a chocolate bar.
Despite being aesthetically pleasing, from the point of view of sports performance and the mechanics of the movement, the abdominal rectum is not of great use to us.
In fact, it is the layers of muscle at the bottom that really gain importance when we refer to the core. They provide stability to the column and improve the mechanical transmission of force.
From the anatomical point of view, they are arranged in layers that wrap around the trunk, with different positions and actions.
Why do we have to train the core?
Having a strong core is the basis for having good control over our posture. For the application, they have both in everyday life and for any sport, it is important that these muscles are well trained and fit.
This is why we want to offer you exercises to train the buttocks, the lumbar square, and the abs, among others.
The ideal would be to do three sets of each exercise, with the repetitions that we indicate, without rest between the exercises to be able to do it at the end of the series.
We will try to do the exercises in a gentle and controlled way, with maximum concentration and mind-muscle connection. The duration of the rest between sets will be 1 minute.
Exercises to train the core
With the elbows resting at 90 ° and the feet at the width of the hips, we maintain this position for 40 seconds. It is important that you concentrate on keeping your abdomen strong and taut because that really makes the difference. Avoid arching to avoid lowering the lower back.
It is similar to the previous exercise, but with an isometric contraction. We put the elbow at 90 ° and the torso well aligned. We keep the abdomen inward to avoid losing balance on the hips for 25 seconds on each side.
Side plank with circles
It is an exercise similar to the previous one, but with a variant that makes it a little more demanding for the buttocks.
With your leg extended, you need to make small circles with the tip of your foot like a pen. Very important: the foot must be well extended and the abdomen in. You have to make 10 circles in each direction.
Buttocks bridge / Lifting of the hips
It is a fundamental exercise to train the whole back of the hip. You have to put your arms stretched on the ground on the sides of your body, then you have to raise your butt off the ground, squeezing your buttocks a lot as if we had a ticket that we don’t want to drop between them.
We do 15 repetitions in this way; raising and lowering the hips in a controlled manner and strengthening each vertebra.
Plank with outstretched arms and push of the buttocks
Let’s start from the front plank position with the arms extended. From here, the hands must fall to the shoulder level.
We keep our back straight and lift one leg before moving on to the other. It is important to stay focused on the fact that the back must remain straight and the buttocks tight throughout the exercise. We do 10 reps with each leg.
Alternate leg-arm extension
We extend the opposite leg and arm at the same time. The purpose of this exercise is to work on stability, therefore it is advisable to perform it slowly and checking every impulse.
It is easy to feel the muscles involved if we keep the buttocks tight and the abdomen tightened during each of the 16 repetitions that we recommend doing.
These are the exercises that we recommend to keep your core strong and trained. However, there are several types and variations, as we will see in the next articles. If you have found your favorite routine, we would love to know it in the comments!