The following are the core muscles that are located in the trunk of the body:
- Rectus abdominis; This is also known as the “six pack” and it helps the body bend forward.
- Internal and external slopes: These muscles are located on the sides of the core and help the trunk rotate and bend to the sides.
- Transversus abdominis: This helps stabilize the pelvis as you move.
- Lumbar multifidus: This back muscle supports the spine during movement.
- Erector Spinae: This group of muscles and tendons stretches the trunk after flexing and supports the body as it lifts.
According to Harvard Medical SchoolStrengthening the core muscles can help:
- Improve balance, stability and flexibility
- Prevent falls and injuries
- to reduce Back pain
- improve posture
A routine that includes some of the following exercises can help strengthen and stabilize the core and improve mobility.
The American Council on Exercise (ACE) It is recommended that you start with exercises that help build core stability before moving on to exercises that improve mobility, such as B. Exercises known as mountaineers.
The following are the core exercises approved by ACE, starting with those for beginners. We also give tips to make these exercises more challenging.
1. The bridge
This also strengthens the muscles in your lower back, hips, and buttocks. The muscles of the buttocks are called the glutes or “glutes”.
How to do the bridge:
- Lie on a mat with your knees bent and feet hip-width apart and plant it firmly on the floor. The hands should be on the sides with the palm facing down.
- Squeeze your glutes and lift your hips until a straight diagonal line runs from your knees to your shoulders.
- Hold this position for 20 to 30 seconds before slowly lowering your body to the floor. Do this one vertebra at a time, starting at the shoulders and ending at the pelvis.
Middle: As you raise your hips, lift your right foot off the floor until your knee is at a 90-degree angle to your hip. Switch legs for 20 repetitions.
Advanced: Use a resistance band around your hips and secure the band to the floor with your hands. This makes the muscles work harder.
2. Toe cocks
These help to exercise the core muscles while strengthening the glutes, hips and legs.
To do toe tapping:
- Lie on the floor with your feet up and your knees bent at 90 degrees. Place your hands on the sides of your body, palms down.
- Lower each foot in turn and tap the floor lightly before bringing it to the starting position.
- It can be helpful to imagine a thread pulling your belly button into the ground. The goal is to keep the spine stable and prevent the lower back from arching.
- Depending on your fitness, do 2 sets of 8 or 3 sets of 12 pieces.
3. The high plank
This strengthens the abs, shoulders, back, glutes and legs.
How to do the high plank:
- Start on all fours with hands shoulder-width apart and feet hip-width apart.
- Extend your legs behind your body until your weight rests on your hands and the balls of your feet.
- Pull in your belly button to keep core muscles active.
- Hold this position for 20 seconds while breathing deeply and looking directly at the floor, then return to the starting position.
- Do 8 reps per set for 2 sets.
Intermediate level (elbow plank): Instead of resting the weight on your hands, lower your forearms to the floor so your arms are at right angles to the floor. Move your feet closer to your body. Hold the position for 30 seconds. Repeat 3 sets of 12.
Advanced (side plank): Lie on one side with your elbow just below your shoulder and your forearm flat on the floor. The legs should be slightly bent.
Using the oblique muscles, raise your hips to form a straight line with one leg balanced on the other. Raise your free arm straight in the air and hold the position for as long as possible without losing your balance – at least 30 seconds. Repeat 3 sets of 12.
4. Bird dog
This exercise strengthens the abdominal and back muscles by challenging stability.
How to perform the bird dog:
- Start on all fours with hands shoulder-width apart and knees hip-width apart.
- Pull the core tight and extend your right leg behind your body until it is level with your hip.
- Extend your left arm forward until it is level with your shoulder and hold your thumb up.
- Hold this position for 20 seconds.
- Perform 2 sets of 8 repetitions alternately with your left leg and right arm.
Middle: Once you are in position with your right leg and left arm extended, pull these limbs under your stomach until they are as close together as possible. Then pull them out to the starting position. Hold this down for 30 seconds. Do 12 reps per set for up to 3 sets.
Advanced: Use a resistance band around your feet to work your glutes harder.
5. Abdominal cramps
These help strengthen the core, lower back muscles, and obliques.
How to perform abdominal cramps:
- Lie face up on a mat and bend your knees until your feet are coarse 12-18 inches from the tailbone.
- Place your hands behind your head and exhale as you slowly curl your upper body towards your thighs. Continue until your upper back lifts off the floor.
- Hold this position for a few seconds.
- Slowly lower your torso to the floor.
- Beginners should aim for 2 sets of 8 reps. Others should aim for 3 sets of 12.
Middle: Start in the same position, but instead of keeping your feet flat on the floor, lift them towards your chest as you curl your torso towards your thighs.
Advanced: Hold a weighted medicine ball to your chest while curling your torso upward. Pivot left and right and bring the ball over your body before returning to the starting position.
6. Bike crunches
This is one of the most effective Intermediate exercises to strengthen the rectus abdominis, also called six packs.
To do bike crunches:
- Lie on a mat with your knees bent and your hands behind your head.
- Raise both feet.
- Bring your right knee toward your chest as you straighten your left leg.
- At the same time, raise your shoulders and upper back, bringing your left elbow to your right knee. Try to touch the knee with your elbow and hold this position for a few seconds before returning to the starting position.
- Repeat this process, this time bringing your right elbow towards your left knee.
- Repeat as often as your fitness level allows.
7. Warrior crunches
These work on the abs, glutes, hamstrings, and quads.
How to Perform Warrior Crunches:
- Stand with your feet a little wider than hip-width apart and your toes outward.
- Put your hands behind your head and crouch as far as you can.
- Bend your torso to one side and come back to the center.
- Repeat on the opposite side. Try not to lean forwards or backwards while bending. It can be helpful to imagine the body between two panes of glass.
- Aim for 2 sets of 8 reps or 3 sets of 12 reps, depending on your fitness level.
This exercise strengthens the abdominal muscles as well as the shoulders, hips, hamstrings and triceps.
- Start in a high plank position.
- Keeping your abs tense, bring your right knee towards your chest.
- Bring your right leg back to the starting position. Bring your left knee to your chest.
- Start slowly and work up to a faster rhythm. The aim is to switch legs in one flowing movement.
- Start with 2 sets of 8 and work up to 3 sets of 12.