The core muscles (i.e. the muscles of the abdominal corset) are located in the central part of the body, so they include front and side abdominal muscles, the back and hips muscles. Strengthening the core is one of the best ways to keep fit, it also promotes activities such as hiking and helps improve performance in many other sports. Whether you intend to strengthen yourself after an injury or are looking to optimize your athletic performance, improving your balance and core strength will allow you to always be in perfect physical shape.
Steps
Method 1 of 4: Train the Core Lie down
Step 1. Engage the transverse abdominis muscle every time you exercise
To make the most of core-targeted exercises, try to locate the transverse abdominal muscle (the deepest muscle in the abdominal corset). Once you find it, you need to keep it taut and contracted for the duration of the workout.
- Make an effort to cough vigorously. You should feel that one abdominal muscle will contract - this will be the transverse abdominal muscle.
- Now that you have located the transversus abdominis muscle, practice flexing and contracting it.
- Engage the transverse abdominis muscle every time you work your core, regardless of the training schedule or muscle group you're focusing on.
Step 2. Stretch with segmental rotations, which can help exercise different core muscle groups with relatively little effort
First, get on your back, then bend your knees and bring your feet as close to your buttocks as possible. Keep your shoulders flat on the floor and try to move only your lower body.
- Contract your abdominal muscles and slowly drop your knees to the side. Get as far as you can - you should feel an intense sensation of stretching, but not pain.
- Hold the position by inhaling and exhaling 3 times, then return to the starting position. Move your knees to the other side, inhale and exhale 3 times, then repeat.
Step 3. Do a superman push-up
The goal of this exercise is to train the muscles of the lower back. To start, get in the prone position. Slip a rolled-up towel or pillow under your hips to support your back. If you want, you can also place a folded towel under your face to rest your head.
- Contract your abs and raise one arm at a time: while holding it up, inhale and exhale 3 times. Switch arms and repeat.
- Contract your abs and lift one leg at a time: while holding it up, inhale and exhale 3 times. Switch legs and repeat.
- If you want, you can raise your arms and legs at the same time. In any case, if you are starting out, it is better to focus on one limb at a time, in order to learn how to perform the movement correctly.
Step 4. Test the plank (plank position)
This is a great exercise for strengthening the core. Lie on your stomach, then lift up onto your forearms and toes. If you can't, you can balance the weight on your knees and forearms.
- Keep your forearms and knees (or toes) on the floor, then try to squeeze your knees or elbows towards each other.
- Keep your abdominal muscles tight, with your shoulders aligned directly above your elbows.
- Make sure your neck and spine are neutral. You should look to the ground and your back should not sag or sag.
- In position, contract your abdominal muscles. Stand still, inhaling and exhaling 3 times, then return to the starting position and repeat.
Step 5. Switch to a side plank
It is similar to the classic one, the only difference is that it exercises the lateral core muscles, rather than the abdominals. To start, lie on your side and keep your balance on one forearm or hand (choose the position that is most comfortable for you).
- Make sure your shoulder is above your elbow, and it should line up with your hips and knees.
- Contract your abdominal muscles while in position, then stay still by inhaling and exhaling deeply 3 times. Switch sides, rest and repeat.
Step 6. Test the bridge
It works different core muscle groups, so it's a pretty effective exercise. To begin, lie on your back and bend your knees. Place your feet right in front of your buttocks, as if you were doing a sit-up, and keep your back as neutral as possible (don't arch it, but don't press it to the floor either).
- Contract your abdominal muscles and lift your hips off the ground. Now, they should line up with the knees and shoulders, creating an oblique line towards the floor.
- Stand still, inhaling and exhaling 3 times, recover the starting position and repeat.
Method 2 of 4: Strengthen the Core in Feet
Step 1. Do squats
This is a good exercise to strengthen the core muscles found in the abdomen and back area. To begin, spread your legs shoulder-width apart, with your fingers pointing forward. Make sure your knees are also pointing forward, then slowly bend them and squat at the waist at the same time.
- As you squat, contract your abs. Extend your arms slightly forward, but not too much (your hands should be about 30-45 centimeters away from your face).
- Don't bend your back. It is important to keep it in a neutral position (not rigid, but not arched).
- As you lower yourself, keep your chest up, shoulders back and relaxed. Make sure your knees don't go over your toes.
- Maintain each squat by inhaling and exhaling 3 times, then return to the starting position.
Step 2. Do lunges
They help you strengthen your core and leg muscles at the same time. To begin, spread your feet shoulder-width apart, with the toes pointing forward. Extend your arms at your sides and make sure you have enough room in front of you so that you can perform lunges without hitting anything.
- As you bend one knee and extend the other leg behind you, you contract your abdominal muscles. Let your back leg and ankle bend as if you are kneeling on the floor, with the toe resting behind you.
- The front knee should be aligned with the ankle. The back knee should bend enough to help form a straight line between the shoulder, hip, and back knee.
- Don't lean forward. Try to keep your torso as straight as possible.
- Maintain the lunge by inhaling and exhaling 3 times, then stand up. Switch sides and repeat.
Step 3. Do side pushups
When done correctly, they exercise the abdominals, back, and lateral core muscles. If you feel able, you can do them with a barbell (but don't load it), otherwise you can use a broomstick or other long, straight stick.
- Contract your abdominal muscles and stand straight, with your feet shoulder-width apart. Keep your fingers pointed forward and rest the broomstick (or barbell) on your shoulders.
- Hold the broomstick / barbell with both hands, gripping it without moving too far away from your shoulders, then bend as far to the side as possible. Keep your feet planted firmly on the floor throughout the exercise.
- Maintain lateral flexion by inhaling and exhaling 3 times, then return to the starting position. Bend over to the other side, hold the position by inhaling and exhaling 3 times, then repeat.
Method 3 of 4: Core Strengthening Tools
Step 1. Exercise your abdominal muscles with a fitness ball
It can help you do targeted core strengthening exercises that would otherwise be uncomfortable or difficult. Choose a ball of adequate size: when you sit down, you need to be able to rest your feet well on the floor. Contract your abdominal muscles for each exercise and try to do 5 repetitions of each, gradually increasing them as you build strength. Here are some exercises for abs with the fitness ball:
- Crunch. Sit on the ball with your feet hip-width apart and your back straight. Cross your arms and bend backwards as much as possible, until your abs are contracted: hold the position by inhaling and exhaling 3 times.
- Lifting the ball. In the supine position, rest your lower legs on the ball. Lift it by squeezing it between your legs, push the navel towards the spine, then keep the ball raised by inhaling and exhaling 3 times.
Step 2. Use the fitness ball to exercise the side parts
In addition to helping you strengthen your abs, it can also help you with your lateral core muscles. As always, contract your abs every time you do an exercise and start with at least 5 reps on each side.
- Lie sideways with the ball between your legs and lift your torso off the floor, resting your weight on your forearm.
- Lift your legs off the floor holding the ball between them, then hold the position by inhaling and exhaling 3 times.
- Return to the starting position and switch sides.
Step 3. Train your abs with a medicine ball, commonly used to strengthen the core muscles
As you perform these exercises, remember to squeeze your abs. If you're just starting out and don't have a strong core, it's best to go step by step. To start, do 1-3 sets of 8-10 reps each, then increase the number of reps and / or sets as you build strength.
- Kneel with your body straight and the medicine ball at chest height.
- Keeping your torso straight, drop forward in a controlled manner and throw the ball towards the wall.
- Immediately after throwing the ball, place your hands on the floor and do a knee bend, then return to the starting position and repeat the entire exercise.
Step 4. Exercise the lateral muscles with the medicine ball
Remember to engage your core as you perform the exercises and start with 1-3 sets of 8-10 reps until you have strengthened.
- Exercise of the woodcutter using only one leg. Balance on your right foot and extend your arms to the upper right. Bring the medicine ball down (in the direction of the opposite foot) in a transverse motion, similar to chopping wood. As you do this, lift your right foot up. Repeat on the other side.
- Create 8. Hold the medicine ball raised on one shoulder and bring it down towards the other foot, again using the same motion as you would for chopping wood. Straighten your torso and lift the ball onto the other shoulder, then bring it to the opposite foot - the full movement will allow you to form an 8.
- Russian Twist. In a standing position, spread your feet hip-width apart and rest them flat on the floor. Grab the medicine ball while keeping your arms slightly bent. Move it to your side as you turn your torso all the way to the side, then repeat in the opposite direction.
Method 4 of 4: Improving Balance to Strengthen the Core
Step 1. Do stability exercises by shifting your weight
In a standing position, put your feet apart at the same width as your hips. Try to distribute the weight evenly on both feet, then roll it all the way onto one of them and lift the other off the ground. Hold the position for 30 seconds, or until you are able to balance without any problems. Return your foot to the ground and switch sides.
Step 2. Try to balance on one leg
This exercise, which derives from the previous one, helps to further develop balance and core strength. To begin, stand upright with your feet apart at the same width as your hips and distribute your weight evenly on both of you. Place your hands on your hips and lift one leg, then bend your knee and bring it behind you. Hold the position for 30 seconds or until you can balance without any problems. Return your foot to the ground and switch sides.
Step 3. Sign up for a core balance and strengthening class
There are many lessons that help in this regard. For example, tai chi focuses on balance and controlled movements. Yoga combines breathing, balance, meditation and stretching to train multiple muscle groups, including the core.
- You can sign up for a class at the gym, yoga or sports center.
- Try different types of courses and see which ones you like best.
Step 4. Use a balance board
There are several types of proprioceptive boards (also called tilting boards) that help exercise the abdominal muscles. The most popular are rockers, which move back and forth, and disc-shaped ones, which move uniformly in all directions. You can use one when sitting, kneeling or standing. Here are some common activities that can be done with balance boards.
- Side-to-Side Swing: Keep your feet firmly on the board and move your body from side to side while maintaining good balance.
- Swing back and forth: Sit, kneel or stand on the board and slowly move back and forth while maintaining good balance.
- Circular motions: Sit, kneel or stand on the board and rotate slowly in controlled circular motions.
Advice
- Make sure you stretch before and after a workout, and drink plenty of water while exercising.
- Include rest days in your schedule. The body needs time to recover.
- You can engage your core muscles when doing daily activities. While sitting at work or doing something else, contract the transversus abdominis muscle to perform a very simple exercise for the core in everyday life.
Warnings
- Listen to your body. If something hurts you, you are probably doing the exercise incorrectly or maybe you overdid it.
- If you want to get started, talk to your doctor before embarking on any exercise program.
