Core workouts

Core group workouts are aimed at working out the core muscles – the abdomen, back, buttocks. These are the muscles that hold the spine, allow you to have a beautiful and even posture.

Difficulty level: For beginners

Core group workouts are aimed at working out the core muscles – the abdomen, back, buttocks. These are the muscles that hold the spine, allow you to have a beautiful and even posture. With the help of exercises, you can stabilize the spinal column, get rid of stoop and chronic fatigue.

The core muscles perform many important functions in the body:

  • protect the back from hernias;
  • allow you to keep a good balance;
  • make it possible to perform complex exercises with weights absolutely safely;
  • help to properly distribute the load on the whole body;
  • are the protection of internal organs, allow you to maintain their correct position.

That is why Core training is needed for all people who want to feel good, be healthy and strong, develop physically and forget about injuries, sprains. Read also: Workouts for the muscles of the back and abdomen

How to start training on Core

Training is recommended to start with warm-up exercises. Usually these are stretching exercises. They make it possible to tone the muscles, make them soft, pliable, elastic. For beginners, it is best to start with simple exercises, try your hand at them so as not to harm the body.

For classes, you will need comfortable sportswear that does not hinder movement and allows you to feel free. Also in the process you will need a fitness mat. Exercises do not involve the use of weights in the form of barbells and dumbbells. Also Read: Full Body Workouts

Top Reasons to Start Core Workouts

Here are 5 reasons that will push you to take care of your body today:

  1. Health Improvement – Exercise strengthens the muscles of the back and abdomen, so the spinal column is stabilized. Also, with the help of training, you can normalize metabolism, improve blood supply to all organs, and protect yourself from joint destruction.
  2. Improving sports performance – Core training depends on muscle strength, strengthening the core, building muscles in the back to support proper posture. All this will allow you to win in various martial arts, perform gymnastic exercises with higher accuracy, perfect coordination of movements.
  3. External aesthetics – Core training allows you to form a harmonious body, straighten your posture, acquire a toned tummy and embossed “cubes”.
  4. Endurance “With the help of exercises, you can not only train your muscles, but also improve the overall endurance of the body, which is especially important for professional athletes, law enforcement officers, and rescuers. In addition, you will become better at balance.
  5. Stress relief – Detailed study of the muscles has a beneficial effect on the nervous system, strengthens it, allows you to endure various unpleasant situations more calmly, without tension. Training in general relaxes all tightness in the body, eliminates anxiety and prevents stress.

The most important thing about Core workouts is to attend them regularly and actively perform all the exercises. Then the result will not be long in coming. See also: barbell workout

Basic Core Exercises

  • Steps on the hands in the plank – Take a standing position, then lower your torso down and place your palms on the floor. Start taking steps with your hands forward, while your feet are in place. Reach the plank position and return to the starting position in the same way. Run 15 times.
  • Push ups – The most important thing is the right technique, which will protect you from sprains and allow the whole body to work. Take a lying position, rise on your hands and make sure that your palms are directed along the body. As for the elbows, they should be near the sides of the body – they do not need to be too wide apart. It is necessary to lower the body as low as possible so that the chest almost touches the sports mat or floor.
  • Crunches with raised legs – Lie on your back and bend your knees. Put your hands under your head, spread your elbows to the sides. Start lifting your legs and twist to the sides. You should not rush to maximize muscle tension.
  • By bicycle – Performed lying on the back. It is necessary to bend your knees and perform the movement as if you were riding a bicycle, pedaling.

Recommendations for core training

Core group workouts are for people who:

  • Professionally involved in sports Exercise reduces the risk of injury and also increases endurance, which is essential in any sporting activity.
  • Want to keep fit – Simple and varied workouts will help you get a toned body, improve your health. To achieve results, one thing is needed: regularity.
  • Work a lot physically – In order not to overstrain and not harm yourself at work, you need to have a stable muscle corset, strength and endurance. This applies not only to loaders, builders, but also gymnasts, rescuers, circus performers.
  • Many sit in one place – Hypodynamia negatively affects the health of the spine. Training, on the other hand, fights stagnation in the blood supply system and allows you to bring all the muscles into tone.

Core workouts have no contraindications. Caution should be exercised by those who have heart disease. If you have recently had surgery, classes should be postponed until full recovery. Also Read: Upper Body Workouts

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