The core, much more than the abdominals, is a fundamental part of our body, and for this reason we should not neglect a complete routine to train the core. And, as its name indicates, it means in English CENTRE OR CORE. It is the fundamental building block of our anatomy and includes the following muscles:
- Abdominales
- Lumbars
- Pelvis
- Buttocks
- Deep muscles of the spine
- Abdominales
- Lumbars
- Pelvis
- Buttocks
- Deep muscles of the spine
Having a well-trained Core is essential for:
- Preventing injuriessuch as low back pain.
- Improve the position corporal.
- Improves the health in general.
- Trunk and pelvis stability.
- Promotes venous return and blood distribution.
- Improves breathing and digestion.
- Improves the rendimiento deportivo.
- Improve running technique.
- Improves strength movements such as pull-ups, squats or dead weight.
Having a fit Core is FUNDAMENTAL to execute any movement, both in and out of sport, in our daily lives.
I am going to recommend a complete routine to train the core with a series of SIMPLE exercisesbut very effective to keep our Core in shape. These exercises can even be done at home. I recommend two to three times a week. Remember that one thing is to train the Core, and another thing is to mark abs... abs get a good workout in the kitchen! As a result of a healthy diet and maintained over time. You can have great abs, but a weak and untrained core. So... let's get to it!
Core exercise chart
- CLASSIC ABDOMINAL PLANK. - This is one of the easiest and most effective ways to strengthen the core. Very important to keep a straight posture at all times.
- SIDE PLATE. - This is a variation of the previous exercise, but in this case with more emphasis on the obliques. As with the previous exercise, it is very important to keep the body straight and tense at all times. As soon as you relax your hips, you will lose effectiveness in the exercise.
*** Within the "Planchas" category, there are many more variations! Fun, varied and dynamic, which I always advise you to be taught correctly by your instructor first, with his personal supervision, the first few times, until you have mastered the technique.
- BRIDGE. - Many people will think that this is just an exercise to strengthen the glutes, but in reality it involves all the other muscles that make up the core.
- SCISSORS (alternating leg raises). - It is very, very important that your back does not hurt at any time with this exercise. I always insist on placing my hands just below my hips and keep abdominal tension at all times. Keep your head on the floor and don't rest your legs on the floor during the movement.
- SUPERMAN. - The Core is not only the "A side" of the body. The "B side" (back muscles, lumbar, buttocks...) is part of the core of our body. This is a simple exercise to do and prevents pain and injury in the lower back. Many people who suffer from back discomfort, it is precisely because they have a weak core.
Basic exercises to avoid injury
There are many more exercises... these are the most basic and SAFE exercises to avoid injury. There are others that I think are much more harmful if you don't have the necessary technique or strength. But it's all a matter of time and practice! I'm sure that little by little you will be able to do all the core exercises that you set out to do. MOTIVATION AND SELF-IMPROVEMENT ALWAYS!
A personal trainer can give you personalised advice on core training. Don't hesitate to rely on the recommendations of one if you can.
