How to train core muscles?

The first thing many think of when they read "core muscles" is often a six-pack and flat stomach. But there are so many other good reasons, and in this post, you will learn more about what core muscles are, why you should train your core, and finally how to do it!

What are core muscles?

The core muscles include the muscles that activate and hold the spine in a stable position. They play an important role when transferring power from one part of the body to another. There are many different muscles in the core, and when you tighten the core muscles, the spine, pelvis, and shoulders are stabilized. This allows arms and legs to move without problems. By strengthening the core muscles, performance in compound exercises such as deadlifts and squats will increase, and you will also become much more functional in everyday life! A weak back is often linked to a weak core and poor posture, so it may be wise to start prevention as early as possible. By strengthening the core, one can avoid injuries and discomfort in the future.

Five good reasons to train core muscles

1. You will have better posture

2. Increased balance

3. Reduced pain in the back and neck

4. Less risk of injury during training

5. Easier to perform everyday tasks

Great exercises to strengthen the core muscles

There are a variety of exercises to strengthen the core, and the great thing about these exercises is that they are relatively easy to master. Core training is often overlooked, while in reality, it is very important and simultaneously easy to carry out.

1. Plank

The plank is a classic exercise that trains the back and stomach, as well as the shoulders and chest! Here, you get a lot out of the seconds, as this is a very effective exercise. Here’s how to do it:

• Stand with your elbows on the floor and toes on the ground
• Keep your back straight and arched
• Tighten your stomach and activate your glutes
• Hold for 30 seconds to 1 minute and repeat three times

2. Side raise

This exercise trains the oblique abdominal muscles and the frontal stabilizing muscles. Additionally, the lower back and thoracic spine get a good workout. Here’s how to do it:

• Start by lying on your side with your elbows directly under your shoulders
• Place your legs on top of each other
• Lift your hips up off the ground while keeping your back neutral
• Do 10 repetitions and repeat 3 times on each side

3. Russian twist

Russian twist trains the entire core, but mostly the oblique abdominal muscles. Here’s how to do it:

• Start by sitting on the floor and tightening your stomach
• Keep your glutes on the ground and lean back to a 45-degree angle while keeping a straight back
• Twist your body back and forth to the side at a slow pace
• Do 10 repetitions and repeat 3 times

4. Mountain climbers

This exercise is a bit more challenging, but it works the whole body! Here, the core gets a workout, but it's worth it. Here’s how to do it:

• Start in plank position
• Pull your right leg up to your chest and back out, then switch legs
• Think of it as "running"
• Increase the pace to your maximum
• Keep going for one minute and repeat 3 times

5. Sit ups

Sit ups are a classic exercise and remain popular due to their effectiveness. Here’s how to do it:

• Lie on the ground and pull your knees up
• Place your hands behind your head
• Lift your head up and crunch your stomach
• Hold for a few seconds and lower back down
• Do 10 repetitions and repeat 3 times

Want more content about training? Feel free to read about the best strength program for beginners here!