Strengthen core muscles

This is how a strong core helps you

Sitting at a desk for long periods of time, carrying groceries or lifting weights during strength training: your back goes through a lot in everyday life. Healthy, strong back muscles are particularly important so that you can do it pain-free. But what does your torso have to do with it? And how can you specifically strengthen your core muscles? Find out here!

Studies confirm: A strong core is particularly important for you during strength training, endurance sports and in everyday life. Because as the center of your body, it connects your upper and lower half of your body.

Your torso...

• protects your internal organs,
• ensures that you can stand and sit upright and
• he is involved in almost every movement.

Even if you just wiggle your little toe, your torso helps - because all information flows through it towards the brain and vice versa. Overall, a trained core helps you move freely and stay fit overall.

A strong core is essential for athletes. Strong core muscles support strength athletes when lifting weights. It helps runners to hold their spine properly while jogging .

Here you can read what other benefits a strong core can bring you during cardio and strength training . Core training also plays an important role in strengthening the core. You can find out why this is the case here.

Advantage one: With core training you strengthen many muscle groups

When many people hear the term “strong core,” they only think of the abdominal muscles. However, these only make up part of it. In fact, more than a dozen muscles stabilize your core. Each one of them is very important. The reason: The muscles help you move flexibly, safely and healthily during sports and in everyday life. That's why you should strengthen them all - for example with the help of core training, which specifically trains your core.

You strengthen these core muscles during your workout:

• Back extensors – keep your spine upright
• Deep back muscle – stabilizes your spine and supports the flexion and rotation of the torso
• straight abdominal muscle – supports you when bending your torso
• Transverse abdominal muscle – helps you exhale and lower your ribs
• Oblique abdominal muscles – ensures that you can turn left and right
• Posterior abdominal muscles – help you stand up from a supine position and stabilize your ribs as you inhale
• Pelvic floor muscles – allows you to stand upright, protects your internal organs and holds them in place
• Hip flexors and glutes – help you stand up after sitting

During core training, which is often part of so-called functional training , you train several of the muscles mentioned at the same time . In this way you strengthen your muscle fibers and the interaction between different muscles. You also save time - because the holistic training combines different exercises instead of doing them one after the other. We will introduce you to three exercises further down in the article.

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Advantage two: You minimize the risk of injury and stabilize your body

Lifting something heavy or sitting all day can quickly damage your bones and discs. The reason: You put strain on your back on one side. You can counteract this with a strong core. It cushions movements and supports some of the weight that acts on your bones. Strong, healthy core muscles surround, relieve and protect your bones . And this means they wear out more slowly.

During core training, you strengthen your core muscles with exercises like the bridge.

@felixwunnike_portraits / @lisaaaa.mary

At the same time, strong muscles prevent poor posture and incorrect movements - and thus injuries and back pain. Studies also prove this. Trained core muscles surround the spine and keep it in the ideal position . So it stabilizes your entire upper body. This means that you can carry out movements during sports and in everyday life in a healthier and back-friendly manner. This way you prevent pain and strengthen your back health.

Advantage three: You move more fluently and improve your coordination

You already know that a strong core protects your bones. But your core can do even more. Because a strong core also relieves strain on individual tendons, ligaments and muscles . There is then less tension on them. This causes them to become more flexible and stretchy. Imagine it like a rubber band: If it is very tight because both ends are being pulled, the range of movement is very small. If you leave a little slack, it will be easier for you to pull it in all directions.

The result: You can perform both sporting exercises and everyday tasks with smooth, flowing movements .

At the same time, having strong core muscles makes it easier for you to keep your balance because your sense of balance and coordination skills are then better developed. The reason: If you train your core, you also stimulate your cerebellum. This is the area of ​​the brain that is responsible for spatial perception, coordination and balance.

You see: Core training is good for both your body and your mind. Strong muscles and improved hand-eye coordination help you in everyday life, but also in certain sports where this interaction is important - such as football, basketball and tennis.

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Bodyweight exercises: This is how you as an athlete strengthen your core

Protecting bones, keeping the spine in position, enabling smooth movements: In order for your core muscles to be able to take on all of these important tasks, you need to specifically strengthen them. The best way to do this is with bodyweight training - exercises in which you use your own body weight instead of dumbbells or other weights.

When you create your training plan, make sure that you include all muscle groups. For example , your back and stomach are opponents and you should always train them evenly. The reason: If they are equally strong, they work together more harmoniously. And with a strong back and a firm stomach, you can prevent bad posture and pain.

You can strengthen your core muscles with the following three exercises.

Core muscle exercise 1: quadruped stretch

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With the quadruped stretch, you strengthen your upper back, but also your shoulders and neck . To do this, get on all fours. Make sure that your head and neck are level with your back and that your cervical spine is straight. To do this, bring your chin to your chest and create a double chin. A secure footing is important - otherwise it will be a bit wobbly. Extend your right arm forward as if you wanted to shake someone's hand. Raise your left leg.

Stay like this for a moment and then bring your right elbow and left knee to the center of your body. Now make a cat hunchback with your back. Hold the position for a breath and then extend your arm and leg again. Repeat the exercise five times. Take a short break and then train the other side.

Core exercise 2: Bridge

@felixwunnike_portraits / @lisaaaa.mary

The bridge, English: Glute Bridge, strengthens your glutes. Lie on your back and bend your legs. There should be some air between your knees. Lift your butt up so that there is a straight line from your knees to your shoulders. Now stretch your left leg forward - the line now runs from your left heel to your shoulders.

Make sure that your foot forms a right angle to your leg and that your pelvis stays up. The hip of the outstretched leg in particular sinks quickly here. Hold this position for about five seconds and then put your foot down again. Lower your pelvis, relax and breathe deeply. Then repeat the whole thing with the other leg. Five repetitions per side are enough to start with.

Core exercise 3: Bicycle abdominal press

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With the bicycle abdominal press, English: Bicycle Crunches, you train the hip flexors and your rectus and oblique abdominal muscles . While in classic sit-ups you raise your upper body completely, in crunches you only lift your torso slightly off the ground. This makes this exercise very easy on the back. Let's start by lying on your back and putting your legs up.

Now lift your upper back and feet and bring your hands to your temples. Bring your right elbow towards your left knee - and vice versa. Turn your upper body to the left and stretch out your right leg. Return to the starting position, then move your left elbow toward your right knee as you turn to the right and extend your left leg. Perform the movements slowly, smoothly and alternately - as if you were cycling. Three to four sets of ten crunches are a good start.

Building muscle plays a very big role in strengthening your core. It is also important that you integrate gentle stretching exercises into your workout. They ensure that your muscles can reach their full length without injury. Or to put it another way: Stretching helps you stay flexible.

Get off to a flying start in sports and everyday life: thanks to a strong core

A strong core can make your everyday life easier and help you achieve new peak performance in sports. It improves your posture, your coordination and your flexibility. These are all good reasons to strengthen your core muscles, for example with the help of bodyweight training. And because you don't need any equipment or a gym membership, you can get started right in your living room. Just give it a try – your back will thank you!

* Smart Protein: Smart mix with high protein content, no added sugar (NATURALLY CONTAINS SUGAR).

°Regulation (EU) No. 432/2012 for proteins: Proteins contribute to an increase in and maintenance of muscle mass.

A varied, balanced diet and a healthy lifestyle are important.

SOURCES

Sato, K., & Mokha, M. (2009). Does core strength training influence running kinetics, lower-extremity stability, and 5000-M performance in runners?. Journal of strength and conditioning research, 23(1), 133–140. https://doi.org/10.1519/JSC.0b013e31818eb0c5

Huxel Bliven, KC, & Anderson, BE (2013). Core stability training for injury prevention. Sports health, 5(6), 514-522. https://doi.org/10.1177/1941738113481200

 

PHOTO CREDITS

all pictures: @felixwunnike_portraits / @lisaaaa.mary