First of all, what is your core :
It exists of 4 different abdomen muscle groups and your lower back.
- The rectus abdominis: One big sheet of muscle tissue that runs from your breastbone down to your pelvis.
- The external obliques: Run from your ribs to your hips in a forward direction.
- The internal obliques: Run from your ribs to your hips in a backwards direction
- The transverses abdominis: Located deep in your abs, underneath the obliques
For the people that aren’t interested in the anatomy side of it. You can look at it as your abs (front and side) and your lower back.
Your core muscles are engaged in almost everything you do, making them extremely important to stay strong and healthy.
A stronger core will help you in all fitness aspects. You’ll be able to lift more, run better, get less injuries…
It is important to achieve core stability to protect your spine and surrounding muscles from injury. If you want to effectively and efficiently produce force during dynamic movements, you have to train your core. It’s as simple as that.
This can include running, performing olympic lifts or even just picking up something from the ground without being afraid you’re going to blow your back out. Research has shown that athletes with higher core stability have a lower risk of injury.
If you have back problems this is your ticket to a stronger and safer back!
secondly : how do you train it.
- A great way to train your core is with compound movements like the squat and the deadlift.
Because those will give you a full body workout and you’ll need your core to stabilize everything.For example : when you’re doing the squat, you’ll need to tighten up your core or otherwise you’d just collapse underneath the weight.
- PLANK : sounds easy at first but you can make it as hard as you want.
Start with a test, see how long you can hold a straight plank.
If you did 60 seconds, try to take a 10 sec break and do 50 sec again, 10 sec break and 40 sec… I think you get the point.
This may look like a stupid exercise at first but I can guarantee you’ll get results with it.
If you mastered the plank you can try to do the side plank, plank with your arms straight, on one arm… the possibilities are endless.
- Start doing those push ups!
The push up may just be the perfect total body exercise that builds both upper body and core strength.
Try to do a 100 push up challenge. This will keep you accountable and when you finish, you’ll have a great feeling of accomplishment.
- The dragon flag, One of the more advanced core exercises you can do is credited to the martial arts master, Bruce Lee.
This will work your entire torso from head to toe.
You can watch it here to see how to perform them.
You can also include core training in your current workouts by doing them at the end. There are many more options than those listed in this article, these will simply give you a starting place. You can choose to do core training in a full body workout along with cardiovascular training or in focused muscle gaining.
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