Even if you haven’t come across the expression “core muscles”, you use them all the time, because they allow you to walk, run and squat. We tell you what workouts will help strengthen them most effectively.
The name of this muscle group comes from the English core – core, core, core. It is from them that the muscular basis of our body and the supporting corset for the internal organs and the spine consist.
The muscles of the cortex include those that are located from the chest and below – some experts stop at the gluteal muscles, while others “extend” the cortical part to the knees. These are the rectus and oblique muscles of the abdomen, the trapezius muscles and muscles of the buttocks, the latissimus dorsi, adductor muscles, as well as those that straighten the spine, hold the pelvic floor, and a number of others. Simply put, these are almost all the large muscle groups that work when we move – get up from the couch at the remote control or run with a heavy backpack.
Well-developed core muscles are needed not only to show off six-pack abs or strong hips. The health of the spine and the correct posture, the anatomically correct location of the internal organs, the ability to maintain balance depend on it. These muscles are responsible for distributing the load during movement and help prevent hernias. In general, maintaining the body in a healthy state is hardly possible without strengthening the core.
Workouts that are aimed at developing this muscle group are referred to as functional training, but they often focus on pumping, removing the anaerobic part of the session. In most fitness clubs, this type of training is called Core, and sometimes classes are divided into Low Core, Upper Core, Fit Core, and so on – this way you can separately work out the upper and lower parts of the body (Low and Upper) or engage in all groups immediately, almost in one sitting.
Most of the exercises are performed with their own weight, although to increase efficiency, trainers sometimes connect simple accessories and shells – platforms, dumbbells, elastic bands, and so on. If this is not at home, do not be upset – it will be possible to do without additional items without problems.
The exercises themselves are simple, but endurance is needed – this is the point of training. And therefore, even if at first it will be difficult, it is worth being patient. The result will not keep you waiting, and a toned figure, flexibility and a healthy back will please you.
The World Class club chain is hard to beat in terms of the number of workouts they have posted during the forced lockdown. With the Core workouts, they made a whole separate playlist – most of the classes take from 45 to 60 minutes, but there is also an express option, a quick fifteen-minute.
A half-hour session with trainer Viktor Vasilyev on the HardBreakfast Club channel combines core muscle work with stretching – a very good option for those who are afraid of long workouts or strong soreness (muscle pain after a workout).
The Vesna fitness club has published a successful version of the workout, in which, in addition to strengthening the core muscles, attention and flexibility are paid – 48 minutes several times a week will allow you to achieve a slender, toned and plastic body.
X-Fit Club trainers have recorded a series of Low Core workouts that are great if you want to focus on the lower body: buttocks, pelvic muscles, thighs and calves.