Core exercises[edit | edit code]
Beginner level
- Pelvic lift
- Twisting
- Medicine ball throw
- Plank
- Medicine ball throw up
- Extensor
- Lumberjack with medicine ball
- Climber steps
- Side throw
Advanced level
- Leg Raise
- Raising the body with emphasis on the elbows
- Good morning exercise on one leg with weights
- Saw
- Leg raise with ball
- Turkish Rise
- Rowing
- Raising the pelvis with support on one leg
- Rowing with push-ups
- Weighted crunch
- Windmill
- Moving with the ball
- Scorpion
- Turkish squats with kettlebell
- Knee lift
- Feet to the bar
Professional level
- Medicine ball push-ups
- corners
How will your body change if you regularly train your core muscles?
For those who want to achieve royal posture, a toned stomach and an easy gait, it is important to have a strong and functional core. The scourge of our time - physical inactivity (reduced mobility) - is a consequence of a sedentary lifestyle. It entails a number of health problems and negatively affects body shape and fat and muscle mass.
When a person is faced with weight gain, he often begins to rush into all seriousness, choosing the most intense training with complex exercises. But it does not evaluate the most important thing: the condition of the core muscles and the presence of imbalances.
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By the way, the shape of the abdomen causes strong dissatisfaction with the appearance of both men and women. And crunches, sit-ups, diets begin... Sometimes this is not a decisive factor. Think about it: a weak core means weak abs and passive glutes. What we have? Anterior tilt of the pelvis and a “falling out” stomach, an ever-painful lower back, the inability to actively train. It is necessary to correctly position the pelvis and chest relative to each other, strengthening the core, and posture will immediately appear, the stomach will not fall out, and the back will not hurt from walking. The visual effect is obvious!
Exercises for the core muscles[edit | edit code]
“Methodological planning of a training program”
Scientific manual ed.
Professor L.P. Lysova, 2016 Main article: Training the core muscles (supporting muscles)
Each movement begins in the central part of the body. That is why the correct position of the torso and pelvis is a necessary condition for performing any movement. The absence or lack of stability of these body parts prevents the effective use of leg or arm strength. Therefore, the stability of the trunk and pelvis is an essential factor that has a significant influence on movement.
In the absence of a stable muscle corset in the area of the shoulder girdle, abdomen/back and hips, it is impossible to maintain the correct position of the torso. In this case, the movements of the arms and legs are blocked, since pendulum-like movements of the limbs can only be effectively performed if there is a strong support.
Remember
: Stability of the trunk and pelvis is a necessary condition for performing movements. It represents the basis of strength training in all sports disciplines.
Particular attention should be paid to the development of the following muscle groups:
- rectus and oblique abdominal muscles (m. rectus abdominis and mm. obliquus internus et externus);
- back muscles (i.e. erector spinae);
- muscles of the interscapular region (m. trapezius and mm. rhomboidei);
- gluteal muscles (m. gluteus maximus);
- abductor muscles of the legs (mm. abductores).
Targeted strengthening of the above muscles is carried out in combination with stretching the hip flexor muscles (m. iliopsoas), hip abductors (mm. adductores) and pectoral muscles (m. pectoralis major). Basic exercises for the development of these muscle groups can be performed anywhere and do not require any auxiliary equipment. We call them, depending on their intended purpose, athletics, sprinting, running, throwing, general physical or even football turns. The principle is extremely simple: the trainee makes one complete rotation around the longitudinal axis of the body and after each 90° rotation performs the appropriate exercise to develop strength.
Athletics turns[edit | edit code]
For optimal results, this exercise should be performed daily, beginning with the specialized training phase and independently of the training itself. You can increase the intensity of this exercise by performing not one, but two to five rotations (with a total of eight exercises) around the longitudinal axis of the body. Later, you can increase the load when introducing new exercise variations, using the Physioball and appropriate equipment for strength training.
1. Straight body lift to strengthen the rectus abdominis muscles
Initial position
- lying on your back, legs bent with emphasis on your heels, toes pulled towards you.
The lower back is pressed tightly to the floor. Stretch your arms parallel to your body forward towards your legs. Pull your stomach in and then lift your head first and then your torso, gradually increasing the amplitude of this movement until your shoulders are lifted off the floor. Next, either raise and lower your torso with short, small movements, or hold your torso in a raised position for some time (for example, 30 s). It is important to continue breathing slowly and calmly. Attention: it is strictly forbidden to fix your legs.
2. Lying on your side to strengthen the lateral abdominal muscles
Initial position
- lying on your side with emphasis on your forearm, your free hand rests on the side of your body. Both legs are straightened, toes are pulled towards you. Tighten your stomach and buttocks and lift your torso until your shoulder, hip and knee form a straight line. Hold this position for 30 seconds, then slowly return to the starting position. Stop the exercise when the pelvis falls forward.
3. Balance on one leg to strengthen the back extensors
In a position on all fours, horizontally raise your opposite leg and arm so that they are in a position parallel to the body, pull in your stomach and hold this position for 30 seconds. Then change arms and legs and repeat the exercise. Make sure that the pelvis does not fall to the side (both buttocks should be at the same height).
4. Side lying to strengthen the lateral abdominal muscles
This exercise is performed in the same way as exercise 2, but lying on the other side.
5. Bridge to strengthen the gluteal muscles
Initial position
- lying on your back, legs resting on the floor, arms parallel to the body, palms pressed tightly to the floor. Tighten your stomach and buttocks and lift your buttocks until your torso and thighs form a straight line. Hold this position for 30 seconds, then slowly return to the starting position. Attention: the cervical spine should be pressed firmly to the floor.
6. Leg abduction to strengthen the abductor muscles
Initial position
- lying on your side, lower leg bent at the hip, knee and ankle joints by 90°. The head rests on the lower arm, the upper arm lies in front of the body and supports it. Tighten your stomach and buttocks and lift your top leg, pulling your toes toward you. Next, either raise and lower your leg with short, small movements (it should not touch the lower leg), or hold your leg (for example, 30 s) in this position. When performing this exercise, the upper leg should not go forward.
7. Raising your arms to strengthen the muscles of the interscapular area
Initial position
- lying on your stomach, feet resting on the floor with your fingertips, hands lying on the floor, forming 90° with the line of the body. Raise your arms and lower them with short movements (with your hands not touching the floor) or hold them (for example, 30 s) in a raised position.
8. Leg extensions to strengthen the abductor muscles
This exercise is performed in the same way as exercise 6, but lying on the other side.
From the very beginning: what is core?
Most people think of the core as the proverbial six-pack. In fact, this is a whole system, our center of strength, where a large number of muscles are involved. We don't even see them from the outside. In other words, the core is the muscles that support the spine in a safe, neutral position. It should work in such a way as to control the lower back and eliminate unwanted movements in it, ensuring the transmission of power impulses throughout the body - for example, from the legs to the arms or when lifting weights.
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The core muscles can be divided into two groups:
- Local (primary) stabilizers.
They create intra-abdominal pressure and fix the lower back during movement. These are the transverse, multifidus and internal oblique muscles, as well as the diaphragm, pelvic floor muscles, etc. - Global stabilizers.
The position of the pelvis and chest relative to each other depends on their coordinated work. For example, of the well-known muscles, this group includes the gluteus maximus muscle.
Only the synergy of all stabilizer muscles will give us effective and safe movement.
Photo: istockphoto.com
Features of the classes
The core muscles are muscles just like any other. Therefore, they need to be trained regularly, but without fanaticism. The “100 crunches” option is not suitable here. Core strengthening exercises are often aimed at static work to resist lumbar flexion or hyperextension in the anteroposterior direction, lateral flexion and rotation around its axis.
Photo: istockphoto.com
Most compound exercises constantly engage the core muscles if proper technique is followed. Therefore, special exercises for these muscles can serve as an additional touch at the beginning of training - to activate the deep muscles for better performance.
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Trunk stability test with push-ups
It will require a gymnastic stick of sufficient length or a light PVC tube. Starting position: you just need to lie on the floor, as before a regular push-up, resting your palms on the floor approximately shoulder-width apart and your toes. From this position, you need to perform a full push-up, trying to keep your body as straight as possible. A tube or stick lying on your back along the spine will help you control yourself. When doing push-ups, you should lift your chest and stomach off the floor at the same time. If the push-up can be performed correctly, keeping the body straight, the stability test has been passed.
Static strength test with bars
The static strength test will help you pass an exercise well known to supporters of functional training: straight and side planks. The straight plank on your hands and forearms must be held for 90 seconds (again, you can use a stick or tube for control); and side plank – 60 seconds on each arm. The spine must remain straight in both cases for a specified time; if the athlete succeeds, he has passed the static test.
NUTRITION FOR EFFECTIVE CORE TRAINING
The core is a collection of muscles, therefore, in nutrition during core training, you need to adhere to the same principles as when training other muscles. A good help for the trainee would be to increase the amount of protein in the diet to approximately 2 g per 1 kg of weight, with a parallel decrease in the proportion of fats and quickly digestible carbohydrates in the diet.
Remember, to see the long-awaited six-pack and flat stomach, it is not enough to just train your core muscles. It is also necessary to monitor your diet in order to burn the fat layer that forms on the stomach most rapidly. If you want to reduce the percentage of body fat, then try to follow the principles of proper nutrition and maintain a calorie deficit (eating less than the body can burn). Without correcting your diet, even regular intense workouts will not help you achieve a toned body.
