Core Training - Effectively Training the Trunk and Deep Muscles

Many strength athletes primarily focus on muscle building during their training. However, this should not exclusively fill your training program. Always remember to effectively and regularly train your core and deep muscles to achieve the best training results. Why should you plan core training in the long term? Simply to strengthen your body's center of gravity or your middle. This comes with many benefits. On the one hand, you can fight back tension and back pain, and on the other hand, you train deep muscles effectively and specifically, especially the spine, pelvis, hips, and abdomen, and increase your trunk stability. Additionally, with a deep muscle workout, you can train your flexibility, mobility, and acceleration. If those aren't good enough reasons to start core training right away?

THE FIVE BEST AND MOST EFFECTIVE CORE EXERCISES

CORE EXERCISE 1: ELBOW SUPPORT OR PLANK
This classic core exercise seems extremely simple at first glance - but appearances can be deceiving. Anyone who has previously avoided the Plank will certainly be surprised by the strength required for the correct execution of the exercise. No wonder, because with elbow support, you train your entire core muscles specifically and effectively.

HERE'S HOW TO DO IT:
Support yourself on your elbows and toes and keep your body in a straight line. Your elbows stay under your shoulders, you position your legs a bit wider than hip-width. Your head forms a straight line to the spine and remains in this position - neither lower the head nor lift it up. The back and the hips are straight, no hollow back but also no sagging of the hips. Hold the Plank under tension for 30 seconds and release. 3 repetitions for 30 seconds each should be your initial goal. To increase the difficulty of the exercise, lift and stretch one arm and the opposite leg and hold the position for 30 seconds - then change. Increase the duration of the exercise over time. Your goal should be 3-4 minutes. It is important to always maintain the correct position: if you fall into a hollow back, for example, because the strength diminishes, this can harm your back more than benefit due to the harmful position. If you feel pain in the lower back, this can be a sign that your abdominal muscles are not sufficiently trained for the duration of the exercise. So always maintain a straight posture during the entire exercise.

CORE EXERCISE 2: SIDE SUPPORT
The side support is also often underestimated in terms of the required strength application and effect on your core muscles. With side support, you train the lateral deep muscles as well as additional shoulders, legs, and hips.

HERE'S HOW TO DO IT:
Support on one elbow, stack the feet on top of each other, lift the pelvis off the ground, and form a straight line. Hold the tension for at least 10 seconds and then change sides. Here too, your goal should be to be able to hold the tension for longer and longer over time. Of course, you can increase the level of difficulty if the classic variant seems too easy to you. Instead of just lifting the pelvis and holding the tension, you can lift the free arm and leg after lifting and hold this position. There should be at least 3 repetitions per side.

CORE EXERCISE 3: BACK EXTENDER OR SWIMMER
The ideal exercise to train your lower back, shoulders, legs, and gluteal muscles.

HERE'S HOW TO DO IT:
Go into the prone position, keep your arms stretched out in front of your head, and slightly lift your head. Now alternately move your right leg and your left arm up and down. Hold the tension briefly in each position before changing sides. Start with at least 3 repetitions per side. Here too, you should be able to hold the tension longer and longer over time. 10-20 seconds is ideal to start with.

CORE EXERCISE 4: BRIDGE WITH BENT LEGS
The bridge is also an effective exercise to train multiple muscle groups. These include your gluteal muscles, the back of the thighs as well as abdominal and back muscles.

HERE'S HOW TO DO IT:
Lie on your back and bend your legs so that the upper and lower legs form a right angle. Your arms remain lying on the ground at your sides. Now lift your pelvis and form a bridge. Now pull your right knee to your chest and stay in this position. Release again, put your leg down and switch, i.e. now pull your left knee to your chest. Maintain the tension and then lay it down again and switch. Initially, you can start with 3 repetitions each for 15-20 seconds and gradually increase.

CORE EXERCISE 5: REVERSED SNOW ANGEL
The reverse snow angel is one of the more difficult core muscle exercises and is not suitable for beginners. To perform this exercise technically flawless and efficiently, you should already be well trained, because the exercise is more difficult than it looks. At the same time, you trainyour shoulder and back muscles, abdominal and leg muscles, as well as your coordination skills.

HERE'S HOW TO DO IT:
Start in a prone position and stretch your arms out in front of you. Now lift your arms, head, and legs off the ground. Make sweeping movements with your arms to the side and back from the front as if you were making a snow angel - hence the name of the exercise. The legs remain extended and in the air. Make sure you keep your movements controlled and smooth. Start with 3 sets of 10 repetitions each, and over time, you can increase the number of repetitions.

WHY ARE CORE EXERCISES IMPORTANT?

Core exercises are essential because they train the muscles in your pelvis, lower back, hips, and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most physical activities depend on stable core muscles.

Also, strengthening your core muscles can improve the effectiveness of workouts and reduce the risk of injuries. No matter where your training takes you, a strong core can help you perform better and reach your fitness goals.

Good luck with your core exercises!