A Guide to Understanding Core Muscles: Fitness and Strength

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Let's start by defining exactly what the core is. When we think of a strong core, we imagine a "tiny" belly, achieved through 1 million abdominals per day. But the core muscles have little relation to the tiny belly and are, in fact, deep muscles that constitute the trunk of your body. They are responsible for protecting your vital organs and helping you to carry out your day-to-day movements.

Why a strong core is important?
Your core is your power plant. A strong core helps to have balance, allows you to sit or stand with a perfect posture and improves your posture in most exercises. Let's detail exactly why this is important and what the impact is on specific areas of training:

Balance and Stability

Your core is involved in all the essential moves you make - pick up, flex, spin and lift - and helps you balance and stabilize as your day goes by. The stronger your core, the stronger your balance and stability. So how do I know if I have a weak core? Realize how much you shake during different exercises, especially those that require balance. If you can do most exercises with a firm, non-sagging posture, feel proud.

Performing some Step Ups is one of the means that test your core balance and strength - see how to accomplish them:

Find a firm box, chair, or bench (the higher the equipment, the harder the exercise)

Stand right behind the box
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Keeping your chest open and your spine erect, raise one leg and position your foot firmly in the chest

Step with the front foot and bring the other foot up the box so as to be in the box with both feet

Take the leg with which you started back to the floor, keeping the spine erect and the chest high

Also take the other foot back to the ground - repeat starting with the other leg

tor indoors planking, smiling
Prevent back pain and poor posture

Your core muscles wrap around the trunk of your body and support your spine. As many of us lead sedentary lives, our core muscles weaken over time. This weakness, combined with our relaxed posture in front of the computer or cell phone, causes damage to our spine and lumbar spine.

Tip pro: If you spend much of the day sitting, be more aware of your posture. Sit upright and do not relax your posture. A great way to work this problem is to swap your chair for a pilates ball. The instability of the ball activates your core and prevents you from falling.

Improvement in weight lifting

Having a solid foundation is the key to success. When it comes to fitness - or movement in general - your core is this foundation. If your core is strong, you will have the ability to improve your overall strength, and you may be able to lift more weight with a better posture.

Exercises for a Strong Core
Doing exercises regularly, especially when you introduce strength exercises, will help strengthen your core. Even basic exercises like a squat, when performed correctly, activate your core to help you perform the movement without falling. Strengthen core muscles with three of my favorite exercises:

Board

Back Extensions



Unilateral survey