Basic training: 11 strong core exercises

 Basic training: 11 strong core exercises


We can easily imagine in what disciplines work in the center of the body is necessary: ​​boxing, shot put, horseback riding, skating. In fact, professional athletes of all faiths find that a strong core


 improves their performance: soccer players and softball players, they all need a hard core. Endurance athletes too. For example, according to a small study published in PLoS One, college runners


 who worked out harder for two months saw improvements on the mat and in their oxygen consumption. "These results reveal that 8-week targeted training can improve static balance, overall endurance and energy savings during running in college athletes," say researchers from Hong Kong.


Even if your college years are far away from you, having a strong core is essential. A strong core promotes good posture when sitting, walking or exercising. The balance you need to run, jump, dance or


 climb gives you 4-4 steps to catch your train. If you've ever received compliments on your great formatting, perhaps your primary body is thanks. And for some people who have lost part of their motor skills,


 the bust sometimes takes over: it absorbs imbalances and gathers more force than other parts of the body. The more you sheath your abdominal girdle, the more resistance you will have to injury. For example, people with chronic back pain may find relief with certain body core exercises.


Despite this, some treat a certain strengthening of the body's core as an afterthought. At the end of your lower body workout, you might try doing a few movements. You're already exhausted, so you're

 lacking some inspiration for these few exercises. We want to convince you that basic reinforcement is worth focusing on specifically, and give you some ideas to take seriously.


Contents

What is basic reinforcement?

11 special core training exercises


What is basic reinforcement?

As the name suggests, this is the central part of your body, which includes your entire chest. So it's about focusing on the middle of your body. The affected muscles are located between the diaphragm and the hips. We can mention the rectus abdominis, the oblique muscles, the lumbar muscles, as well as the hip flexors and extensors.


Unlike traditional exercises that focus on the abdominal muscles (the famous "chocolate bar" or "six-pack" in English), it's about working as many core areas as possible. And unlike the classic strengthening

 exercises, which consist in flexing and stretching the muscles in isolation, here functional movements are played and different muscles are required at the same time.


The term stability here refers to the ability of the abdominal girdle to support imbalances. Strong core muscles act as a shield. They intervene daily when you lose your balance and during workouts by helping you maintain stability during certain exercises and complex movements.


11 special core training exercises

With a few exceptions, you can simply strengthen your core with your body weight, although a little bit of equipment and a few

 weights can make a difference. Choose five or six exercises and perform each for 30 seconds to one minute. Pause as short as possible between each movement. Take a break at the end of the set and do three or four sets.


 

1. Hip thrust


Get into an inverted table position, hands under your shoulders, hips up, facing the ceiling. Slowly lower your glutes to the floor, then quickly return to the starting position. Keep going, keep up the pace.


2. Mountain climbers


Start with a plank in an elevated position, hands directly under the shoulders, with heels, shoulder blades, and head aligned. Bring the right knee toward the chin and change the legs: Both feet should not

 touch the ground at the same time. Quickly connects the heights of the knees. If you find this pace too challenging, slow down. Put the foot down before switching legs and repeat the movement.


3. Plank hip dips


Lie on your forearms with your hands together and your feet shoulder width apart. Keeping your shoulders low, move your hips side to side until they touch the floor. Your foot should rotate, too. Repeat this movement for the duration of the series.


4. Plank with chest rotation


Begin by placing yourself on a plank, forearms against each other on the floor, parallel to your shoulder blades. Turn your body to the right and let your feet follow the movement. Raise your right arm, fingers pointing to the ceiling. Return to the starting position and start again on the left. Keep going, keep up the pace.


5. Lumbar hyperextension


Lie on your stomach, arms and legs outstretched, and look down. Engage your abdominal muscles, then raise your arms and legs and look at the floor. Return to the starting position. Keep going, keep up the pace.


6. Plank with hip dips


Lie on your left side, with your left forearm resting on the floor, with your fingers pointing away from your face, and your right hand raised toward the ceiling. Your feet should be on top of each other.


 Lift your body into a side plank, then lower your hips to the floor (without touching them) before returning to the plank. Repeat this


 movement for the duration of the series. For the next chain, stand on the right side. If it gets too complicated, rest on the floor for a few seconds between movements. If it's too easy, place the dumbbells on your hip and hold them in place with your upper arm.


7. Superman Plank



Position yourself on a plank on the forearms, with the elbows under the shoulders and the heels in continuity with the legs, back and

 head. Look down, extend your left arm forward, and at the same time raise your right leg. Return to the initial position and do the same with the right arm and left leg. If it's too stressful, reduce the number of repetitions and take longer breaks.


8. Farmers walk with Kettlebells


Stand with a heavy bell in each hand. Squeeze the shoulder blades together, engage the body, walk the entire length of the room, feet slightly outward, knees open. Turn around and keep walking. If it's too hard, take lighter weights.


9. Russian twists


Sit on the floor holding a dumbbell or bell in your hands, knees bent at a 45-degree angle, heels on the floor and toes pointing toward the

 sky. Lift your heels about 15 cm off the floor, then shift the weight from left to right in front of your torso. If you're having trouble, keep your heels on the floor. And if it's too easy, increase the weight.


10. Cup Squat


Stand, feet wider than shoulders, toes pointing slightly outward. Take a bell by the handle and hold it under your chin, close to your body, shoulder blades together. Lower into a squat position and break parallel, bending the hip more than 90 degrees, then return to the starting position.


11. Walking Lunges



Stand with a medium-weight bell in each hand. Move your left foot forward and lower your right knee onto the floor, making sure your left knee remains over your ankle, not farther than your toes. Press


 down on your left foot to return to a standing position, then switch sides and step your right foot forward. Change sides each time for the duration of the exercise. If this is too difficult, do the lunge without the weights, or do the reverse lunge.

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