Core workout. Guide to Core Muscle Development: Anatomy, Tests and Training Program

The core muscles are muscle group that provides spine stabilization, as well as the pelvic part of the skeleton and hips and forms a kind of corset covering the lower half of the body.

Formative muscles and functions

The word “core” came into Russian from English (core), and is translated as center, core. It transfers force between the upper and lower body. The core is not only the abs, but also the area around the spine, in the groin. This group includes the following muscles:

• - oblique, transverse, straight;
• buttocks - small and medium;
• back of the thigh;
• infraspinatus;
• coracobrachial;
• leading.

The condition of these muscles depends on:

• presence and size of the abdomen;
• posture;
• chest shape;
• spine and hip health;
• the functioning of various body systems - genitourinary, especially in women, digestive, excretory;
• strength - body, explosive;
• ability to maintain balance;
• movement speed;
• correct position of internal organs.

Back and stomach suffer

Athletes who engage in bodybuilding and powerlifting believe that their back needs to be constantly strengthened.

When this part of the muscle corset is weakened, posture and the spine suffer, which loses support, and the likelihood of injury increases.

The transverse abdominis muscle is the deepest muscle in the abdominal wall and is responsible for holding the internal organs, and also makes the waist slimmer and stabilizes the lower back. In addition, training has a beneficial effect on the outflow of venous blood from internal organs.

Any complex movement begins with the core, which at the next stage is transferred to the hands. That's why poor development of the area is the cause of low performance when performing compound exercises- presses, squats, pull-ups. This last statement often makes me smile. But one of the confirmations of the correctness of these words is the peculiarity of pregnant women: they cannot do pull-ups on the horizontal bar because the abdominal area is relaxed.

How to strengthen your core?

Initially, it was believed that to strengthen the core it was enough to tone the transverse abdominal muscle. But this is not true. So, when training only this area, an imbalance occurs in the entire muscle area. Then pain appears in the back and hip joints, dexterity and coordination are lost, internal organs are displaced, etc. Therefore it is necessary to work the entire muscle group.

The core can be strengthened without a single movement. The phenomenon is explained by the fact that these structures do not control the bones. They have a different task - to stabilize the pelvis, spine, and hips in a safe position.

For this reason, core strengthening exercises are difficult to perform due to postural instability. And for the training to be successful, you need to remember a few rules in accordance with which the exercises should be performed.

• attention is focused on the lower abs and stabilization of the lumbar spine;
• It is not the number of approaches and repetitions that is important, but the feeling of muscle fatigue;
• Before you begin intensive training, you should master the technique of performing each movement - this will avoid injury.

The frequency of training is twice a week. The program is effective for 4-10 weeks, after which it is gradually changed by introducing new exercises. Number of repetitions - 8-15, 2-4 sets.

How to pump up your core?

“Pumping up” a zone requires the following rules:

• You should alternate between strength, strengthening, cardio and stretching exercises;
• the technique must periodically change and become more complex;
• it is important to change the speed, number of repetitions, reduce pauses between approaches;
• The program is updated twice a month, adding new exercises.

Exercises

One of the most powerful is the front plank, which was borrowed from yogis and is suitable for men and women. To perform this you do not need special equipment or special training conditions.

Starting position (IP): on the floor, resting your forearms and toes on the floor, placing your limbs shoulder-width apart. The back is kept straight, the pelvis is in line with the shoulders and heels. It’s easier to control your body position if you place a gymnastic stick on top, which should touch the head, upper back and pelvis. In this position, you need to feel the tension.

When performing the front plank, not only the core works, but also the muscles of the lower extremities, chest, and shoulders. To complicate the task, the straight leg is pulled up - then the body rests on three points, and the load increases.

The basic version of this exercise is an extended arms stand. The position is the same, but with the difference that they rest their palms on the floor, pull in their stomach, trying to pull the abdominal muscles towards the spine.

To obtain a stable result, regularity is important. Therefore, you need to make yourself a schedule and stick to it.

You can develop an entire program with variations of the plank - this is already an excellent workout at home.

Its one universal option, which is suitable for both men and women, is a boat. To do this, lie face down and lift your arms and legs off the floor at the same time. Stay for a few seconds in the upper amplitude and then lower the limbs.

Complex for women

The following exercises are suggested to strengthen the core.

There are several types of hyperextension, and they are all equally beneficial. They can be gradually included in the program, increasing the complexity. For example, to get a greater load, the legs are taken out from behind the roller one by one.

Watch the video complex.

Complex for men

Representatives of the stronger half of humanity usually benefit from the same exercises as women, but in a more complicated version.

• Front plank with raised arm. We have already discussed above the version of the stand with a raised leg. Here the starting position is the same, but the straight arm is raised. This version is even more difficult.

  Gymnastic wheel. I.P. - kneeling, hands with a wheel in front of him, resting on the floor. Holding the projectile, pump it into a lying position, without moving your knees, and touch your chest to the floor. Then they move in the opposite direction, rolling the wheel to their feet.

Hyperextension with weights is effective in the gym. The exercise is performed in the same way as in the “female” version, only you take a barbell plate (start with the smallest weight) or dumbbells in your hands.

Before using any weights, you need to clearly master the technique in its simplest form, otherwise back injuries are possible.




If you have problems with the spine, they suggest trying reverse hyperextension. To do this, the athlete lies with his stomach on the bench and raises his lower limbs. This also relieves stress on the knee joints.

Leg abduction is also performed on the simulator. Exercise useful for men because it prevents inflammation of the prostate. This not only works the inner surface of the thigh, but also improves blood supply to the pelvic organs. The task is to smoothly, without jerking, bring and spread the legs bent at the knees, trying to achieve maximum amplitude.

Training video.


As you can see, core exercises often do not require special equipment and can be performed even at home. With regular exercise, pleasant metamorphoses can be noticed after 2-3 months.

The core muscles include all the muscles in the midsection, including the front and side abdominal muscles, back muscles and thigh muscles. Strengthening your core muscles is one of the best ways to get in shape. These muscles will make walking more efficient and will also improve performance in many other sports. Whether you're recovering from an injury or trying to take your athletic performance to the next level, improving your balance and core strength will help you stay flexible and strong.

Steps

Work on the core muscles in a lying position

During each workout, try to engage the transverse abdominis muscle. To get the most out of your chosen muscle strengthening regimen, try to target that transverse muscle (the deepest muscle in your core). Once you find it, keep the muscle contracted and tense throughout the workout.

1. Stretching with segmental rotation. Segmental rotations (rotating the core along the spine) can help develop different core muscle groups with relatively little strain. Start by lying on your back, then bend your knees and bring your legs as close to your buttocks as possible so that you can easily reach them. Keep your shoulders pressed to the floor and focus only on lower body movements.

   • Tighten your abdominal muscles and slowly lower both knees toward the floor on one side. Lower your knees only to the extent that is comfortable for you - you should feel a strong stretch, but it should not cause pain.
   • Hold this position for three breaths, then return to the starting position. Move your knees to the other side, hold the position for three breaths and repeat.

2. Try balancing on one leg. It will reinforce the weight shifting exercise and will further help develop your balance and strength. Place your feet shoulder-width apart and distribute your weight evenly across both feet.

   • Place your hands on your hips and lift one leg up, then bend your knee and extend that leg behind you.
   • Hold this position for 30 seconds or as long as you can comfortably maintain your balance. Then return to the starting position and switch sides.

3. Take a balance and core strengthening class. There are many activities that can help you work on both. Tai Chi works on balance and movement control. Yoga combines breathing, balance, meditation and stretching to work a wide range of muscle groups, including the core.

   • You can find out about classes like this at your local gym, yoga studio, community center or university.
   • Try a few different types of activities and find out which ones you like best.

4. Use a balancing platform. There are several different types of these platforms (also called wobble boards) that can help you work your abdominal muscles. The most common of these are platforms that move forward and backward, as well as spherical platforms that move evenly in all directions. You can use the balance platform while sitting on your knees or even standing. The most common exercises on the board:

   • Side to Side Swing - Keep your feet firmly on the board and move your body from side to side while maintaining balance.
   • Forward Backward Swing - Sit, kneel, or simply stand on a board and slowly swing back and forth while maintaining your balance.
   • Circles - Sit, kneel, or simply stand on a board and make slow, controlled circles.

   Muscle Strengthening Equipment

   Train your abdominal muscles with a fitball. These balls can help you practice muscle-strengthening poses that might otherwise be awkward or difficult. Choose a ball large enough that you can sit on it but still keep your feet firmly planted on the floor. With each exercise, tighten your abdominal muscles and do five repetitions, gradually increasing the number as you build strength. The most common abdominal exercises with a fitball:

   • Backbends - sitting on the ball, keep your feet shoulder-width apart and your back straight; Cross your arms, lean back as comfortably as possible until you feel your abs tense, then hold this position for three breaths.
   • Ball Lift - Lie on your back with your feet on either side of the ball; lift the ball, squeezing it between your shins and pulling your navel toward your spine, and hold the exercise ball above you for three breaths.

A strong spine is the basis for the health of the entire body. You can keep him in good health not only by sessions with a chiropractor, but also by training in the gym.

In this case, the core muscles deserve your special attention.

What is the core and how can strong core muscles help cope with back pain? The answer is simple.

The second name for the cortex is torso. It is also called the body. In fact, this is the central, middle part of our body, which ensures the coherence of the work of all its parts. In turn, the core muscles are located under layers of connective tissue and allow the spine to be fixed.

Core muscle training includes exercises for the muscles of the back, pelvis, abdomen (deep oblique and rectus abdominis), and thighs.

Strong, toned core muscles are:

How to properly strengthen your core muscles

Training will require a lot of effort from you, and the result will not be visible immediately. These are not sculpted biceps or springy lateral thigh muscles, which can be pumped up fairly quickly, and the results of working in the gym will become obvious after just a few weeks of training. It is sometimes even difficult for an outside observer to notice the work of this muscle group, because many exercises are performed statically.

How to do the plank exercise?

And yet, in the end, such diligence will be more than compensated for by the health of the spine and proud posture.

And in order to maximize the effect of training, it is worth adhering to some rules:

• exercises for training the torso muscles, most often performed in complete immobility, not so much for pumping, but for endurance. That is why you need to strive to perform them until the moment of maximum effort. The number of repetitions does not play a leading role.
• give preference to active rather than lazy and contemplative rest.
• Core muscle training is best complemented by sessions with a massage therapist.
• throughout the day, tense and relax, stretch your core muscles on your own, outside the gym. After all, it’s quite simple: stretch your stiff back several times, tense and relax the muscles of your buttocks, reaching for the necessary thing on the top shelf of the closet, and in response to the response, turn only the body to the side, and not the whole body.
• Walking in heels naturally supports the work of these muscle groups. No, no, not on the tall stilettos that many people love, but on a stable 4–6-centimeter heel.
• Talk to your athletic trainer about incorporating core strengthening exercises into your individual exercise program as often as possible.

Core muscles: 7 ideal exercises

Of course, nothing prevents you from coming up with your own high-quality and effective exercises for working the core muscles or puzzling a sports instructor with this question.

Or you can stop worrying about this topic and start practicing the most well-known and, by the way, very effective exercises for strengthening the muscles of the body.

Plank

Lying on your stomach, rest your elbows on the floor. Fix them so that a 90-degree angle is formed between the elbow, shoulder and forearm. Lift your body off the floor. Support points are forearms, fists and toes.

Watch your back: it must be straight. Try to stay in this position for as long as possible. The main load in this exercise is borne by the abs and buttocks - they should be as tense as possible, and the stomach and buttocks themselves should be tightened.

Lie on your side with your legs together. The main point of support in this case is the forearm. The other arm should be bent and the palm should be placed on the waist. Raise your pelvis so that your body stretches into a string and forms an even line.

The stress points when performing the side plank are the back, abs and buttocks. Try to hold this position for as long as possible. Remember to switch sides while performing this exercise.

Side bar with weight

This exercise is performed in exactly the same way as the previous one, but in this case you need to take a small dumbbell in your free hand. Bring the palm of the dumbbell closer to your thigh, holding it suspended with the muscles of your arm.

This exercise also needs to be performed alternately on the left and then on the right side.

Single leg plank

This exercise is performed in the same way as a regular plank, however, after fixing this position, you need to raise one leg, keeping it at shoulder level for as long as possible and without bending it. The legs should be used alternately.

There is another version of the same exercise. To perform it, you need to raise your leg not so that it forms an even line with the body, but move it to the side. The legs also need to be alternated.

Bridge

Lie on your back, place your feet on the floor, spread them approximately the same distance as the width of your shoulders, moving them as close to your buttocks as possible. Stretch your arms along your body.

Maintaining balance, raise your hips as high as possible, trying to keep them in this position. You should feel tension, perhaps even a burning pain, in the muscles of your back and buttocks.

One leg bridge

It is performed in the same way as a regular bridge. The only difference is that after you raise your buttocks and establish balance in this position, you need to lift and straighten one leg at the knee joint.

Try to hold this position for as long as possible. Legs also need to be alternated.

No machines, no crunches. Your abs will thank you.

What is core? What is core training?

Core(Core) – the biomechanical zone of the center of gravity (also referred to as the body or torso).
The core muscles are deep muscles that lie next to the spine and provide its fixation.
Core training is training the core of the body and building a strong foundation around the spine.

Initially, core training was associated with exercises for the transverse abdominal muscle. This muscle is the deepest muscle layer of the abdominal wall. It is designed to hold the internal organs in place, gives the waist a slim appearance and is responsible for stabilizing the lumbar region.

The purpose of such training is to develop muscle endurance - that is, long-term exercise with additional load.

How to do core exercises correctly

Core training is the strengthening of a whole complex of stabilizer muscles (primarily the transverse abdominal muscle), which perform micro-movements during exercises where you need to constantly maneuver and maintain balance.

It is very important to follow the technique of performing the exercises, this will allow you to avoid injuries and constantly progress.

Why is it necessary to train the central part of the body?

A strong muscle corset in the waist area is the key to maintaining intra-abdominal pressure at the required level, which, firstly, helps in fixing the spinal column, secondly, promotes the outflow of venous blood from the internal organs, and thirdly, adds strength to a person.

Strengthening your core muscles allows you to maintain beautiful posture and a healthy spine. You will also improve coordination of movements and reduce the likelihood of injury.

Core exercises

Through exercises where you need to take uncomfortable and unstable positions, you can achieve impressive results in a short period of time, significantly reduce your waist size and bring your abdominal muscles into excellent shape.

1. Side plank

Initial position: Lie on your side with your feet together, resting your forearm on the floor so that your elbow is directly under your shoulder joint. The other arm is bent, resting on the side or shoulder of the supporting arm.

Performance: Raise your pelvis so that your shoulders, core and legs form a straight line. Fix yourself in this position, tensing your abs and buttocks. Hold at the top of the movement for 20-30 seconds and then repeat on the other side.

2. Plank

Initial position: Lie on your stomach. Place your elbows and forearms on the floor so that your elbows are directly under your shoulders, with the elbow joint forming a right angle.

Execution: Raise your body so that it is parallel to the floor, resting on your forearms, fists and toes.

Raise your left hand forward and up, fix this position for 2 seconds and return to the starting position. We perform the same action for the right hand - this will be one repetition. The forearms should be perpendicular to the shoulders, the elbows under the shoulder joints.

When performing the plank exercise, it is very important that the lower back does not sag. The abdominal and buttock muscles should be in constant tension, while the stomach should be pulled in, which ensures the correct position of the pelvis, tucking the tailbone inward and keeping the body parallel to the floor. If the technique breaks, stop, rest for a few minutes, and repeat.

Raise one arm for 5 seconds, lower it, raise the other for 5 seconds. This will be one repeat. Do 8-10 repetitions.

3. Lowering the legs while lying down one by one

Lie on your back, raise your legs straight in front of you. Pressing your lower back tightly to the floor, slowly lower your left leg to the bottom, without touching the floor, 5-7 cm above the floor. Return it to its original position. Do the same with the other leg. During the exercise, keep your toes pointed towards you and start the movement from your heel.

Do 8-10 repetitions.

4. Bridge on one leg

Initial position: Lie on your back. Place your feet on the floor, shoulder-width apart, close to your buttocks. Hands along the body, on the floor, or behind the head.

Performance: Raise your hips as high as possible, while keeping your lower back straight and not arching. Keep your core and glutes tight. Start first with simple pelvic lifts, gradually increasing the time you hold the body at the top point.

Then lift one leg and straighten it at the knee, so that the straightened leg and body form a straight line.

The reverse bridge is the simplest core exercise that allows you to learn to feel muscle tension in the central part of the body. During its execution, a burning sensation should appear in the gluteal muscles. If your thigh muscles begin to cramp, you need to rest and stretch.

10 repetitions on each leg.

5. Side Plank Crunches

Initial position: Lie on your side with your feet together, resting your forearm on the floor so that your elbow is directly under your shoulder joint. The other arm is straight and looking up.

Performance: Raise your pelvis so that your shoulders, core and legs form a straight line. Fix yourself in this position, tensing your abs and buttocks. Twist at the top of your torso, guiding your top hand under your armpit. Hold at the extreme point of the movement for 20-30 seconds, and then repeat on the other side.

The side plank exercise must be performed on both the left and right sides.

10 repetitions on each side.

The core muscles are a group of deep muscles that provide stabilization of the spine. In essence, it is the center of gravity and muscular activity of the human body.

Where are the core muscles located?

The core is represented by the following muscles:

• back – back extensors;
• abdomen - deep oblique and straight;
• hips - straight, adductor, sartorius, flexor of the legs;
• pelvis - large gluteal.

What are the core muscles for?

The core muscles are responsible for:

• posture;
• equilibrium;
• beautiful abs and buttocks;
• flexibility, body strength;
• health of the excretory, circulatory, digestive, genitourinary (especially female) systems;
• spinal health (especially important for sports fans to avoid overload and injury);
• coordinated work of the remaining muscles of the human body.

Strengthening your core muscles

To strengthen your core muscles you need:

• Watch your posture; it is especially important to keep your back up for those who have a “sedentary” job.
• Relax actively - ride a bike, swim, walk.
• Develop a training program and schedule. Be sure to pay attention to the entire core musculature, without getting carried away with pumping just one muscle. Otherwise, it will shorten and cause an imbalance in the core, and, consequently, in the entire body.
• Be sure to contact your doctor, listen carefully to your feelings during and after training, and adjust your individual program in accordance with the recommendations of a specialist and your own well-being.
• Combine training with massages, physiotherapy procedures, and follow all medications prescribed by the doctor.
• Fall in love with stretching - a special set of exercises for stretching muscles and ligaments.
• Tighten your abdominal and buttock muscles throughout the day.

Features of strengthening the core muscles of women

• The right shoes. No matter how much the fair sex loves their image of a “fatal beauty,” when thinking about their health, high stiletto heels should be abandoned. This unchanging attribute of femininity is allowed only occasionally for “going out.” At the same time, there is no need to go to extremes and change into sneakers. A small 5 cm heel for women is useful. So, the stomach automatically retracts, the shoulders straighten, and the buttocks tuck.
• Purposeful tension of the abdominal and thigh muscles during the day (not at all necessary in the gym, this can be done in the office if you have a free minute) is more effective for women than for men. Thus, tension of the abdominal muscles (of course, not just once) invariably leads to getting rid of loose fat deposits, which in women are located on the surface. Men's fat deposits are denser, located deep, and can only be corrected by active physical activity and nutrition. Tension of the muscles of the female buttocks has a pleasant bonus in the form of training the muscles of the perineum, which will definitely be noted by the partner during intimacy and will prepare the body for pregnancy and childbirth.
• To avoid complications, it is not recommended to strengthen the core muscles for women during treatment of any gynecological diseases, as well as pregnancy.

Core workout

To train the core muscles, both exercises aimed at individual groups of muscles included in the core are used (only in a thoughtful combination, remember the danger of overloading one muscle!), and combined exercises:

• To strengthen the abdominal muscles, various twisting options are classically preferred.
• Squats involve the extensors of the back, muscles of the thighs, buttocks, and abdomen.
• The muscles of the hips, legs, and buttocks will be grateful for the lunges.
• Deadlifts are good for pumping up the muscles of the hips, legs, and lower back. True, these exercises, like bench presses, are more recommended for men, because in addition to the core muscles, they actively develop the muscles of the chest, shoulders, and arms. For women, it is better to replace them with pull-ups.
• Exercises to stabilize your body in space.

Core exercises

Uncomfortable positions that require holding for a while are great for training all the core muscles. The most effective are:

• plank variations;
• various bridges, especially with emphasis on one leg;
• body grouping – it is ideal to perform such exercises on a fitball;
• alternately lowering the legs from the “lying on your back” position;
• imitation of running from a prone position.

Core training program

The core training program should be designed to increase the load on the muscles:

• Introductory exercises – cardio training, stretching, “thoughtful” exercises for core development with a small number of repetitions and one approach. The purpose of this stage is to prepare the body for new loads and develop an initial training schedule.
• Getting rid of excess fat deposits – adjusting your diet, active exercise.
• The stage of muscle hypertrophy, i.e. their increase in volume.
• Strength exercises with varying degrees of load.

How to effectively pump up your core muscles?

Secrets of a competent program for effectively pumping the core muscles:

• Alternate strength exercises, strengthening various core muscles, cardio exercises and stretching.
• Changing the technique of performing exercises, using more complex variations.
• Work on the load of each exercise (increasing speed of execution, number of repetitions, reducing rest time between approaches).
• You shouldn’t stop with your current training program. You need to dilute it with several new exercises every 2 months.

And here is a video with a set of exercises for training the core muscles:

The core is the muscular corset of the entire human body. Strong core muscles will not only prevent problems with the health of the spine and internal organs, but will also give the body strength, speed of movement, and flexibility. Women will be doubly grateful for your unsurpassed grace and perfect posture! Load your stabilizer muscles correctly! Have fun training! Enjoy your new beautiful, healthy body!