Core training: Five exercises for strong core muscles

Your back tugs, you feel tense, your favorite sport is not going smoothly or you want more strength and dynamism? Perhaps you simply lack the strength in the right place: namely in the torso. Many athletes therefore swear by core training - because this effectively builds up the core muscles. Spoiler: You can't get started without sore muscles, but you don't have to go straight to the limit either. We explain what core training is, how it helps, and with which core training exercises for beginners and advanced learners you can strengthen your core muscles over the long term.

What is core training?

The English word "core" means "core" or "middle" and that is exactly what core training is all about: the core of the body . The aim is to train and stabilize our core muscles in the torso - i.e. the muscles in abdomen, lower back and hips that hold together and support the upper and lower body.

• Core training is one of the functional forms of training . This means that, in contrast to normal strength training, not individual muscles, but rather entire muscle chains are trained at the same time : In other words, several muscles that are functionally linked to enable certain movement sequences - for example, for walking.
• So the goal is not to build more muscles, but to improve our natural movement sequences in everyday life or during sport . Correspondingly, core training exercises are also more complex than simple strength training: The body not only has to use strength, it also has to keep its balance at the same time .
• Both the superficial & the deep muscle layers are trained . Depending on the exercise, certain muscle chains can be specifically activated and strengthened. Targeted training of the abdominal, back, buttock and thigh muscles stabilizes the torso holistically.
• The trunk is viewed as the starting point for the development of strength in our entire body. This means: In core training, the effort always comes from the center of the body and is controlled from there.
• Core training is not a separate sport , but a summary of certain exercises that are used in different disciplines - or even form their basis, such as in yoga or Pilates .

Who does core training help?

Professional athletes have long since discovered core training because of its properties and use it primarily to increase their strength and performance and to protect themselves from injuries. It has become particularly popular among soccer players and runners.

The same advantages also apply to recreational sports - and it practically doesn't matter which sport you play. And even if you have no sporting ambitions at all, core training makes sense, as it stabilizes the back and counteracts postural damage and back pain .

Strength and body awareness - the benefits of core training

If you sit at your desk, you benefit from core training just like the soccer star - as follows:

• The stabilization of the core muscles leads to a better, more upright posture .
• The spine is relieved, especially in the lumbar vertebrae, which alleviates and prevents back pain .
• At the same time, movement sequences are optimized and flexibility and mobility are improved.
• More strength from the middle of the body when moving protects other parts of the body from overload and prevents injuries.
• The stronger core muscles enable more powerful, controlled movements and increase performance in other sports.
• The complex core exercises improve balance and coordination skills .
• You feel better : The improved body tension is not only good for your spine, but also for your self-confidence .
• Alternating between tension and relaxation during core training can also be good for you during your period . With the Always menstrual cup for heavy periods , you are safely protected even on heavier days.
• Last but not least: the stomach and back are noticeably more muscular - you can see the effect !

What equipment do I need for core training?

Accessories such as dumbbells, ropes, medicine and exercise balls can be included in core training, but most of the exercise use your own body weight. So you can do the core exercises at home without any problems . All you need is a soft exercise mat, comfortable clothing and possibly a pillow.

Five core training exercises for beginners and advanced users

Core training is strenuous - but all the more effective: With one to three training units of 20 minutes each per week , you can achieve a significant training effect and strengthen your core muscles. Repeat each exercise several times and combine them with each other. Do the core exercises slowly and consciously at first. As soon as you are in training, make the exercises progressively more dynamic.

Core training exercise # 1 for beginners: level scales

• Stand up straight on the mat, pull your stomach inward and tighten your pelvic floor.
• Shift your weight onto your right leg and extend your left leg straight back.
• Bring your torso forward.
• Ideally, the upper body and right leg are at the same level.
• Hold the position for about 20 seconds.
• Go back to starting position, then switch sides.

Core training exercise # 2 for beginners: Raise your leg in a side plank

• Lie on your right side and support yourself on your right forearm.
• Support your left hand on the mat in front of you or place it on your hip.
• Tense your stomach, back, and leg muscles and push your hips up off the mat so your body is in a straight line.
• When you can hold the position safely, lift your left leg up slightly several times.

Core training exercise # 3 for beginners: Alternating arm and leg raises

• Stand on four feet and keep your head in line with your spine.
• Pull your stomach inwards and tighten your stomach and pelvic floor .
• Raise your right arm & left leg and stretch them back and forth far away from your body so that you are in the diagonal support.
• After a few seconds, go back to the four-footed position and switch sides.

 

Core training exercise # 4 for advanced: Arm and leg raises with a cat's back

• Once you've mastered Core Training Exercise # 3, things get a little harder now.
• From the diagonal support, bring your right elbow and left knee together under your stomach.
• Your back hunched up and your stomach remained tight.
• Hold the position briefly, then straighten your arm and leg away from your body again.
• Return to the quadruped position and repeat the torso exercise with the other side.

Advanced Core Training Exercise # 5: Armrest with Rotation

• Bring your legs out of the quadruped position towards the end of the mat until you are on tiptoe.
• The hands are shoulder width apart.
• The abdomen, back and pelvic floor are tense, the back forms a straight line.
• Pick up your weight with your right arm and lift your left side up until your left arm is pointing towards the ceiling.
• Slowly move your left arm back to the starting position and switch sides.

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