How to train core muscles?

The first thing many think of when they read "core muscles" is often a six-pack and flat stomach. But there are so many other good reasons, and in this post, you will learn more about what core muscles are, why you should train your core, and finally how to do it!

What are core muscles?

The core muscles include the muscles that activate and hold the spine in a stable position. They play a significant role in transferring power from one part of the body to another. There are many different muscles in the core, and when you tighten the core muscles, the spine, pelvis, and shoulders are stabilized. This allows the arms and legs to move without issues. By strengthening the core muscles, performance increases in compound exercises like deadlifts and squats, plus you will be much more functional in everyday life! A weak back is often associated with a weak core and poor posture, so it can be wise to start prevention as early as possible. By strengthening the core, one can thus avoid injuries and ailments in the future.

Five good reasons to train core muscles

1. You will have better posture

2. Increased balance

3. Reduced pain in the back and neck

4. Lower risk of injuries during training

5. Easier to perform everyday tasks

Great exercises to strengthen core muscles

There are several exercises to strengthen the core, and the great thing about these exercises is that they are relatively simple to master. Core training is often overlooked, while in reality, it is very important and simultaneously easy to perform.

1. Plank

The plank is a classic exercise that trains the back and stomach, as well as the shoulders and chest! Here you get a lot of return for the seconds, as this is a very effective exercise. Here's how to do it:

• Stand with your elbows on the floor and your toes on the ground
• Keep your back straight and arched
• Tighten your stomach and activate your glutes
• Hold for 30 seconds to 1 minute and repeat three times

2. Side lift

This exercise trains the oblique abdominal muscles and the front stabilizing muscles. Additionally, it engages the lower back and thoracic spine. Here's how to do it:

• Start by lying on your side with your elbows right under your shoulders
• Place your legs on top of each other
• Lift your hips up from the floor while keeping your back neutral
• Do 10 repetitions and repeat 3 times on each side

3. Russian twist

The Russian twist trains the entire core, but mostly the oblique muscles. Here's how to do it:

• Start by sitting on the floor and tightening your stomach
• Keep your glutes on the floor and lean back to a 45-degree angle while keeping your back straight
• Twist your body back and forth to the sides at a slow pace
• Do 10 repetitions and repeat 3 times

4. Mountain climbers

This exercise is a bit tougher but works the whole body! Here your core gets challenged, but it's worth it. Here's how to do it:

• Start in plank position
• Pull your right leg up to your chest and back out, switch legs
• Think of it as “running”
• Pick up your pace to the best of your ability
• Keep it going for one minute and repeat 3 times

5. Sit-ups

Sit-ups are a classic exercise and remain popular due to their effectiveness. Here's how to do it:

• Lie on the floor and pull your knees up
• Place your hands behind your head
• Lift your head and crunch your stomach
• Hold for a few seconds and lower back down
• Do 10 repetitions and repeat 3 times

Want more content about training? Feel free to read about the best strength program for beginners here!