We often hear that training the "core," or center of our body, is incredibly important, and for good reason. But why is this so important? In this article, we'll go into this in depth and we've added some helpful exercises that will help you get a stronger core and killer abs. Read along.
In fitness, they talk about the core when referring to the center of the body, or torso. A strong core is not only necessary for optimizing your athletic performance, it improves your posture and prevents back problems and injuries. High time to work on your core!
What is core-stability?
By tightening your abdominal, back and pelvic floor muscles, you create a strong corset around your spine. This core-stability or trunk stability is the basis of good posture. It allows you to use the strength in your arms and legs effectively. If core-stability is insufficient, you lack the strength to maintain good posture for long periods of time or under pressure. Heavy movements you will force and not perform with proper posture. But even if you sit for a long time, for example, you are more likely to experience symptoms. This is how overloads and injuries occur; often the pain is in the shoulders and back, sometimes in the arms.
Benefits of a strong core
The core supports us during almost all movements. So it is more than logical that it is important for it to be strong; it is the "mainstay" of our body, so to speak. A strong core also contributes to better athletic performance. In sports, it is important to ensure optimal power transfer from the trunk and pelvis to the arms and legs. This requires good balance and control from the trunk. In addition, a strong core is important to prevent back problems. Because many back problems are caused by weak muscles, causing you to adopt the wrong posture.
What other benefits does a stronger core have?
- Improved flexibility and stability
- Increased stamina
- Reduced risk of injuries
- Feels stronger, tighter and more energetic
- Helps eliminate physical discomfort
How do you get a stronger core?
"Flat tummy, here I come!" All winter we could still hide it away under thick sweaters and cardigans, but summer is really coming! Time to give it some extra gas. It's a little nicer to walk on the beach. There are several exercises to train your core. We have selected 4 for you to get you started!
1) Plank!
-
This is not your favorite exercise, but it is very effective. - Lie on the ground with your belly. Place your elbows under your shoulders and elevator your body up from your toes.
- Make sure your arms are at a 90-degree angle to the ground and keep your body as straight as possible, like a plank, by tightening your core.
- Hold this exercise for at least 30 seconds and repeat the exercise 3 times.
Want to make the exercise a little heavier? Then try the following: 
- alternately elevator one leg off the ground while planking
- Increase the time frame from 30 seconds to 45 seconds or 60 seconds
- alternate the arm position, from leaning on the elbows to fully extending and back again. Keep alternating this throughout the exercise while keeping the rest of your body in the plank position
2) Superman
-
Lie on your stomach and bring both arms and legs up fully extended and simultaneously until only your core touches the ground. - Make sure you keep looking at the ground between your arms, keep your head in line with your back and keep the arms and legs stretched and off the ground.
- Hold this pose for 30 seconds and repeat three times.
To make it harder, you can increase the time from 30 seconds to 45 seconds or 60 seconds.
3) Bridge
-
Lie on your back with your legs bent and your feet flat on the ground. Make sure your knees are above your ankles. Keep your knees in line with your shoulders and hips. - Then move your pelvis up and down, squeezing your buttocks and legs together as hard as possible at the highest point.
- While doing so, make sure to keep your back straight by tightening your abdominal muscles.
- Repeat the exercise 10 times and do 3 sets.
To make it more difficult, you can increase the number of repetitions per set to 15 or 20.
4) Push-ups with rotation
-
Start in the push-up position supporting on the hands. Move with the chest toward the floor, bending the elbows. - Next, push yourself back up to the starting position, then lift one hand and rotate the body in that same direction with it.
- Then you place the arm back in the starting spot and repeat the push-up.
- When you have pushed yourself up again this time, move the other arm up and turn your body in that direction.
- Repeat the exercise 10 times and do 3 sets.
- To make it more difficult, you can increase the number of repetitions per set to 15 or 20.
You can make a small circuit out of all the above exercises that you complete after each workout. That way you will have a powerful core with all its benefits in no time! Look for more interesting articles about training on our blog.
