Core exercises at home. Core muscles: their features and training. Static-dynamic exercises for the core

Do you want to get stronger? Build muscle mass? To make your body beautiful and embossed? Pump up expressive cubes on the stomach? Read on to find out how to build core muscles and make your dreams come true.

Contrary to popular belief, core and abs are not the same thing. The abdominal muscles, which consist of the rectus and lateral muscles, work by flexing the spine. And the torso (aka core) is the collective name for all the muscles of the trunk that work to stabilize the spine.

Of course, six pack on your stomach is a nice sight, but without core training, it’s about the same activity as polishing a car without an engine. But the good news is that although their functions are different, abdominal training and torso training don't have to be mutually exclusive. On the contrary, if you work correctly, you can train both the abs and the core muscles at the same time.

A well-developed torso creates a stable foundation from which you can exert more effort by lifting more weight. Charles Polikin said it best of all: you cannot shoot from a cannon placed in a boat. In the same way, core training is an important component to the quality of your workout. By pumping the core, you improve your ability to impede the movement of the torso during exercise, which prevents the spine from folding and minimizes the risk of injury.

The best way to train your abs is a topic of many debates. One group believes that the main role of the core is to prevent unwanted movements of the spine, and therefore exercises aimed at the stability of the torso should be carried out. And another group claims that bodybuilders who try to achieve hypertrophy at the cost of everything else, doing 2,000 crunches a day, will almost certainly ruin their spine.

And there is also a third group - pitching, who say that squats and deadlifts are all that is needed to build strong press. And if you read a lot of articles about abs workouts, you're more likely to start having nightmares about obesity and spinal injuries than get any useful information on this topic.

Who is right? They are all right and wrong. Therefore, you should remember that all methods of training the torso work for the stomach, so training for the core is a must if you want sculpted cubes.

Let's look at the facts.

Many people think that is the best exercise they can do in gym. Although its benefits, like the benefits of squats and push-ups, are not disputed by anyone, in fact these exercises are not the only ones that should be performed.

Many, if not all, people need regular ab exercises to correct weaknesses, imbalances, and other issues in order to stay healthy and strong. In terms of aesthetics, specific training is required, which, like for any other muscle group, uses the principle of hypertrophy.

The deadlift certainly has merit in terms of core work and whole body tension, but it is often beneficial features end here. If a group of muscled bodybuilders are asked to perform a simple, you can watch many of them fall almost immediately, not even lasting a minute.

Fact 2: Lumbar flexion is not a good sign

Largely due to the work of Stuart McGill, Ph.D. and professor at the University of Waterloo, exercises with a powerful lumbar (in lumbar spine) backbends such as crunches have gotten a bad rap, and for good reason. A simple comparison is a credit card: if you bend it once, then almost nothing will happen to it. But keep bending and unbending it, and it will slowly lose its firmness and flexibility, and then break.

McGill has calculated that each twist, if carried out to the maximum bend, puts more than 3,000 Newtons of stress on the spine. This is about the same tension as if you were squeezed on both sides by two heavy 150 kg boxers. And we must also take into account that a person spends most of his day sitting at a table in one position. It can be concluded that strong lumbar flexion is a rather harmful phenomenon.

Instead of aggravating the situation with such contractions, it would be better to maintain a neutral position and work on the stability of the torso.

Fact 3: Not all back curves are the same

There is no black and white in fitness. There are no clear differences between one and the other. Curves in the back are also no exception. First, it is important to distinguish between lumbar flexion in the lower back and spinal flexion (throughout the spine).

By and large, three types of bending should be avoided:

Permanent, maintained for a long time
Maximum lumbar flexion
Back tension with a load in a bent position

Regarding the first point: people who sit at the table for a long time, and thus stay in one position for a long time, require more training for the muscles of the core and core stability. They also need to develop the mobility and flexibility of the torso.

To clarify the importance of the second point, it should be noted that the lumbar arch is like a game of dice. Play with fire and you will (eventually) get burned. And why? Whatever your goal, be it strength, volume, or aesthetics, the last 2-3 inches of twisting won't make much of a difference.

And the third point, about loading the back with weight (or any load in general), is already an indeterminate area in which it is difficult to find the right answer. Can it hurt? Of course. However, when certain factors are controlled and the execution technique is correct, such an exercise will be beneficial for the whole organism, both from an aesthetic and functional point of view.

One frequently mentioned factor that is considered the most important here is the technique with which most of these exercises are carried out. While speed can be a form of progress, such progress is not necessarily beneficial. In terms of aesthetics and volume, from slow repetitions more benefit, because they are more effective both from a functional point of view and for strength development.

As the speed increases, the "recoil" also increases. The result is poor technique, and therefore a huge load on the lower back and spine in general. There are almost no aesthetic advantages. Blocks respond best to long repetitions with constant tension, which is achieved by performing slow repetitions with controlled movement.

In the same way, by doing isometric exercises, you can develop stronger and more beautiful abdominal muscles. Isometric exercises put emphasis on the cooperation of the brain and muscles, develop control over the execution technique and strengthen the torso, while at the same time improving the work of the lateral small muscles abdomen and stabilizers of the spine and pelvis.

While avoiding maximum spine flexion, do the following exercises in a controlled manner. Lower yourself for 2-3 seconds, and hold the isometric pose in the upper position for 2-3 seconds. This will allow you to focus on connecting the muscles and consciousness. To maintain a stable connection and avoid loss of tension, perform 1-2 seconds of isometric tension at the bottom of each exercise to engage body stability on each rep.

Assuming you're doing everything right, the best exercises The ones that don't hurt your back are the reverse crunches, the outstretched arms crunches, the straight leg crunches, and some variations of these exercises.

Fact 4: You need to do core exercises to strengthen your spine

The torso has two important functions. Firstly, it prevents unwanted movements of the spine during exercise, thereby preventing the development of chronic diseases spine or get injured. And secondly, a strong torso connects the upper and lower body in order to develop greater strength and power.

In other words, a body with a strong torso becomes stronger and stronger. Harder to get injured and easier to lift heavy weight. The three categories of exercises to stabilize the torso are anti-rotation, anti-stretch, and anti-flexion.

Anti-stretch

As their name suggests, these exercises develop the ability to actively prevent spinal sprain. This is important for many athletes and lifters. Baseball players, for example, spend most of their time standing in a lumbar stretch position, as do lifters who do deadlifts or pull-ups. These exercises reduce dorsal muscles, thereby achieving stability.

The most common problem among athletes in this area is hyperextension of the lower back. This condition leads to a whole host of new problems, such as weak buttocks, pain in the knee or hip, and chronic leg strains.

Many trainers and coaches will immediately reject a lifter who tries to work even slightly. bent back. Even so, it must be remembered that the constant struggle against flexion soon reverses itself into stretch, which can prevent the lifter from reaching maximum potential on the lift.

On the other hand, the neutral position maintains optimal movement mechanics, allows for better muscle and mind support, and literally forces you to hone your technique. This way you can lift more weight in a safe way. Therefore, anti-stretching exercises, such as those described below, allow you to achieve a neutral position:

Anti-rotation

Anti-rotation exercises train the torso to prevent unwanted rotation. Although the concept itself sounds simple, its role is very important, since correct technique often depends on your ability to prevent a turn.

Regardless of the type of exercise, whether it's a medicine ball exercise or a quick change of direction in a basketball game, turning (rotational) power should come from the hips, torso and shoulders - not from the lower back. The problem is that many lifters and athletes forget this very important step in their workout. The result is a spoiled movement technique, and, subsequently, an injury.

To generate maximum strength and intensity, you need to develop the ability to prevent spinal rotation. This allows the body to generate optimal force from the hips, torso and shoulders. Counter-rotation exercises are of key importance in developing stability and synchronization, which allows you to develop maximum power.

Here are some anti-rotation exercises you could try:

Pallof press (standing or kneeling)
Plank variations on three limbs (raising one leg or one arm)
lumberjack's exercise block simulator and its varieties (standing, kneeling, legs wide apart)
Exercises of the bird-dog group (with dumbbells or with an expander)
Transferring the kettlebell from one hand to the other in plank position

Against lateral curvature

When performing anti-flexion exercises, the body has to prevent bending to the sides. The closest feeling to such exercises is walking home with heavy bags from the store.

It should also be noted that not everyone understands these exercises correctly. Typical exercises, which includes this movement - bending to the side. And spend it to strengthen lateral muscles. But the lateral muscles do not respond well to dynamic movement; on the contrary, they are best used by resistance to movement during the maintenance of an isometric position.

When it comes to anti-flexion exercises, nothing can be better than walking with a weight in one hand, which will also allow you to develop strength in the forearms and upper back. Regardless of the variation, your goal is to maintain tension throughout the body, yet remain in vertical position. When done correctly, this exercise overtakes many others in terms of strength, aesthetics, and function.

Here are some examples:

Walking with a load in one hand
Walking with a kettlebell on a pole
Walking with a barbell with different weights on its sides (two pancakes on one side, four on the other)
Walking with a kettlebell in one hand

There are also a large number of combinations that train different counter abilities at once, for example:

Fact 5: You can hypertrophy your abs and build functional abs by doing hip exercises with a neutral spine

While many people are quick to say it doesn't work, hip tension exercises with a neutral spine position can be the hardest, and therefore the most effective for core training.

The benefits of this category of exercise are twofold. First, while hypertrophy does not necessarily involve the conscious mind, most hip tensing exercises involve strong assistance from the conscious mind and abdominal muscles. Secondly, learning to tighten your hips while keeping your back in a neutral position is essential for many other exercises. Exercises in this category force you to tighten your entire torso without stretching your lumbar spine. To see how this happens from the side, consider the movements of the runner for speed.

Movements that involve tension in the hips from a neutral position create the same tension as isolation exercises, but without the extra strain on the back that crunches so often create. For any muscle to grow, it needs to be given a high tension load and enough time under tension for the muscle to take on the load and begin to develop.

These hip loading exercises meet both requirements:

Raising legs or knees while hanging from the bar
Push-ups in the peak and its variations (training ball, rings)
Variations of pull-ups on a fitball (with an expander, on one leg)

Conclusion from this article

Building strong and beautiful muscles the abdomen requires a synergistic mixture of counter-measures, spine-sparing exercises that develop the mind-muscle connection, and a progressive increase in difficulty. The good news is that it's pretty easy to incorporate such a multifaceted approach into your training program.

Core workouts can also be included in your program as "additional". If you're resting after a heavy set of squats, you can perform something as simple as the Palloff press or reverse crunch without too much tension.
A couple of times a week, after finishing your workout, set a timer for 6-8 minutes and choose 2-3 abdominal exercises to complete as one set. For example, 8-10 reps of knee raises on the bar, 6-8 crunches with an exercise ball, and 8-10 reps of roll-out.
Perform counter-flexion exercises as well, doing different types of walking with a load. Such exercises not only strengthen the lateral muscles and improve the overall functioning of the body, but also give you serious strength in the forearms, shoulders, trapezius muscles, back and buttocks.
Modify your program to strengthen your torso as well. One-way movements ( reverse lunges, one-arm curl with a dumbbell) as well as pull-ups, Turkish raises and hand reductions allow you to get a powerful training effect without the use of heavy shells.
Hone your ability to maintain a neutral stance when doing exercises that require stability. Even the simplest of them can load the core if you keep the tension in the whole body.
Aim for a progressive increase in intensity by changing various factors. Be careful when adding weight, as mishandling it can be poison, not medicine.

There are many different ways to make progress in your workout:

Reduce the number of points of contact with the floor (holding the bar on three limbs)
We put emphasis on eccentric exercises (lifting legs or knees while hanging on the bar)
Increase the range of motion (perform barbell roll-outs).
Take the opportunity to perform an isometric pose (stop while performing the reverse twist and hold the pose)
Use gravity to increase the difficulty of the exercise (long plank with legs elevated)
Create instability by lifting one limb at a time (penknife).
Do multifunctional exercises (Pallof press or dead bug).

The core muscles are a whole group on which the stabilization of the vertebral and hip sections depends on a certain set of muscles called the core muscles.

These include the following muscles:

Transverse, oblique and rectus abdominis;
coracobrachial muscle;
Adductor muscles;
Medium and small gluteal;
infraspinatus muscle;
Muscles of the back of the thigh.

Several interesting facts about core muscles:

A feature of the muscles of this group is that their strengthening takes place even when a person does not move. This happens because they, in spite of the rest skeletal muscles, do not move bones. The task of the core muscles is to keep the spine, pelvis and hips in a stable position. Therefore, exercises that help strengthen the core muscles will cause some discomfort.
Improvement of the spinal department and formation healthy posture depends entirely on the strengthening of the core. Therefore, in order for the back to be even, and the press to be pumped, you need to work out your posture. When working at a computer, it is imperative to observe control over your position:

lower your shoulders and take them back a little;
do not cross one leg over the other;
strain your stomach;
do not tilt the body forward.

As a result of various complex movements is the contraction of the core. When they work, power flows through the arms and legs to the base of the strike, to the dumbbells or the barbell. A weakened center results in weak teams. While benching or squatting, there is a chance of a decrease in performance, so it is very important to focus on the core itself.

Core training strengthens the central region of the body, forms a solid foundation around the spine. Once upon a time, such training was accepted as exercises intended for the transverse abdominal muscle, because this muscle is a muscular layer of the abdominal wall that stabilizes internal organs, forming beautiful waist regulating the lumbar.

Exercise technique

Core training is a good way to strengthen many of the regulator muscles (mainly strengthening the transverse abdominis) that perform micro-movements in exercises that need to be balanced all the time.

Most of the exercises are performed in a stationary position. It is important that attention is focused on the lower part of the abdominals, as well as maintaining the lumbar spine.

Want more? Try the most effective ones.

Core muscle training: theoretical foundations and a set of exercises

The second part with more complex exercises for the core muscles

More important point is the execution of the exercises, rather than the repetitions and approaches themselves. You need to achieve absolute muscle fatigue.

The execution technique is of great importance: it makes it possible to reduce the risk of injury and gradually increase the results.

Core Strengthening Exercises

Use the following exercises to strengthen your core muscles.

Bridge

I.p .: take a position lying on your back, bend your legs at the knees, put them on the floor closer to the buttocks. Place your hands behind your head, along your body or on the floor.

Perform hip raises maximum height, in no case do not bend the lower back. The buttocks and body should be strained. Start with pelvic lifts, then slowly increase the duration of holding the body at maximum height.

plank

I. p .: in a position lying on your stomach, put your elbows and forearms on the floor. The elbows should be placed clearly under the shoulders, and the elbow joint should form an angle of 90 degrees.

Raise your body until it is parallel to the floor. Support will be the toes, forearms and fists. In order to avoid injuries, do not bend the lower back, tighten the muscles of the buttocks and abdominals, and the stomach should be pulled in (this will allow the pelvis to be in the correct position, and the body to be held parallel to the floor and the coccyx to be pressed inward). If the technique is violated, you should stop for a few minutes, and then continue again.

Side bends with dumbbells

I. p .: you need to stand straight, put your feet shoulder-width apart, take in left hand dumbbell so that the palm faces the torso inward. Fix the right hand on the belt.

Inhale, tilt to the right as low as possible. Keep your back straight while doing it. Hold this position, count to 3, and then return to the starting position. It is important to perform the movement only in the belt.

Holding the dumbbell in your right hand, repeat this exercise for the left side.

The following exercises will help make the core stronger in women.

Bridge on one leg

I. p .: take a position lying on your back, legs - shoulder-width apart, located as close as possible to the buttocks, arms - along the body or behind the head.

Raise your hips to the maximum height, do not bend in the lower back. Be sure to tighten the body and buttocks. Raise your right leg, align it at the knee. The raised leg should form a straight line with the body. Do the same exercise for the left leg.

Side plank

I. p .: take a position lying on your side, leave your legs together, rest your forearm on the floor, and place your elbow under shoulder joint. Bend the other hand and rest it on the side.

Raise the pelvis until the shoulders, the center part of the body and the legs create a straight line. In this position, fix the body and strain the buttocks and abdominals. Do the same for the other side.

Training should be held twice a week with an interval of 3 days. The core program should last from 4 to 10-12 weeks, then it should be replaced with another one. This program designed to build core muscles.

The core muscles include all the muscles of the middle part of the body, including the anterior and lateral muscles of the abdomen, the muscles of the back, and the muscles of the thighs. Strengthening the core muscles is one of the better ways get yourself in shape. Thanks to these muscles, walking will become more efficient, as well as increase 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 core balance and strength will help you stay flexible and strong.

Steps

Work on the muscles of the core in the supine position

During each workout, try to engage the transverse abdominis muscle. To get the most out of your chosen muscle strengthening regimen, try to find the right transverse muscle (most deep muscle bark). Once you find it, keep the muscle tight and tense throughout the workout.

Stretching with segmental rotation. Segmental rotations (rotation of the core along the spine) can help develop different core muscle groups with relatively little stress. Start in the supine pose, then bend your knees and pull 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 the movements of the lower body.
- Tighten your abdominal muscles and slowly lower both knees towards 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. Bring your knees to the other side, hold the position for three breaths, and repeat.
Try balancing on one leg. It will reinforce the weight transfer exercise and further help develop your balance and strength. Spread your feet shoulder-width apart and distribute your weight evenly on 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 balance. Then return to the starting position and switch sides.
Sign up for a balance and core strengthening class. There are plenty of activities to help you work on both. Tai Chi works on balance and movement control. Yoga combines breathing, balance, meditation, and stretching to target a wide range of muscle groups, including core muscles.
- You can find out about these classes at your local gym, yoga studio, community center, or university.
- Try a few different types activities and find out which ones you enjoy the most.
Use a balancing platform. There are several different types of boards (also called "rocker boards") to help you work on your abs. The most common among them are platforms that move back and forth, as well as spherical platforms that move evenly in all directions. You can use the balance platform while kneeling or even standing. The most common exercises on the board:
- Side to Side Rocking - Keep your feet firmly on the board and move your body from side to side while maintaining balance.
- Back and forth swings - Sit, kneel or just stand on the board and slowly rock back and forth while maintaining your balance.
- Circles - Sit, kneel, or just stand on the board and do 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 uncomfortable or difficult. Choose Enough big ball on which you can sit, but keep your feet firmly pressed to the floor. With each exercise, tighten your abdominal muscles and do five repetitions, gradually increasing their number as you build strength. The most common exercises for the press with a fitball:
- Backbends - sitting on the ball, keep your feet shoulder-width apart, back straight; cross your arms, lean back as comfortably as you can until you feel your abs tense, then hold that position for three breaths.
- Lifting the ball - lie on your back, legs on either side of the ball; lift the ball, squeezing it between the shins and pulling the navel to the spine, and hold the fitball above you for three breaths.

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It is known that the strength of a chain is determined by the strength of its weakest link. Human skeletal muscles can also be compared to a chain that has in its composition weak link: this is the stabilizing musculature of the middle of the body. If this area lags behind in its development, injuries to the athlete cannot be avoided.

Problems with the lower back, sprains and tears of the abdominal muscles when working with heavy (and sometimes not so hard) weights - all this, unfortunately, is a common thing for those who do not pay enough attention to training the core muscles, which will be discussed in this article.

General information about the muscles of the core

Kor (from the English "core" - core, center)- a complex of several muscles in the middle part of the human body (vertebral and hip sections). Among them are visible ones, such as the abdominals, but most of the muscles that make up the core have a deep location. In fact, the muscles of the cortex are the center of the muscular activity of the body..

With its stabilizing work, the core correctly distributes the load directly between those being worked out in hard exercises muscles. We can say that any movement begins with the work of the core. Only when he got involved in the work, the effort through the muscles of the body and limbs is transmitted further, to sports equipment(or to the body of the opponent, if we are talking about martial arts).

If the core muscles are underdeveloped and cannot effectively transfer force to the limbs, then the burden of strength work falls primarily on them, and the target muscles are loaded weakly. This leads to low training results and rather unpleasant injuries (most often to the lumbar spine), which knock the athlete out of the sports rut for a long time.

The core muscles do not move the bones relative to each other, their task is to provide stability. Core is a kind of “reference point” and “transmitter of power” when performing heavy strength exercises: squats, deadlifts, standing presses, etc.

It should be noted that not only strength is important various muscles cortex separately, but also the power balance between them, as well as their “ability” to work in concert. That is why those who are fond of pumping the abdominals separately and in pursuit of beautiful “cubes” completely forget about training the rest of the core muscles are fundamentally wrong.

What muscles make up the core:

The rectus abdominis muscle is the “abdominal press” or those very coveted “cubes”, vigorously pumping which inexperienced athletes do not pay enough attention to the rest of the core muscles.
Oblique abdominal muscles.
Transverse abdominal muscle.
Small and medium gluteal - everyone knows about the large gluteus, but not everyone knows that two more small muscles are hidden under it.
The adductor muscles are a group of inner surface thigh, made up of three muscles: long, short and large.
The muscles of the back of the thigh, this group includes the well-known biceps femoris, as well as the semitendinosus and semimembranosus muscles.
The infraspinatus muscle, located in the region of the scapula.
Coracobrachialis muscle.
The extensors of the back, which play a leading role in the performance of deadlifts.

The list of core muscles may vary somewhat in various sources, somewhere a larger number is indicated, somewhere less, i.e. the exact composition of the bark has not yet been formulated (for example, some physiologists consider the diaphragm and flexors of the legs to be part of the cortex). One way or another, most of these muscles are completely or partially hidden, but there are also visible ones: the extensors of the back, the press, the hamstrings. The core, as a collection of muscles, can move and transmit force in all three planes.

Functions of the core muscles

So, the core acts as a stabilizer during heavy power loads and insure against injury. However, the role of the core muscles in the body is not limited to this. Among other important functions of this muscle group, it is worth noting the following:

Beautiful posture and shape chest(“chest with a wheel”) are directly related to the correct and balanced work of the cortex.
Balance and flexibility of the body.
The health of the circulatory, excretory, digestive and genitourinary systems (for the "female" organs and kidneys, the core is extremely important).
The appearance of the press and buttocks (the gluteus maximus muscle is also sometimes referred to as the cortex).
Maintains a stable position of the internal organs, protects them from "unauthorized" displacement.
In addition to the usual strength, a developed core also gives dynamic "explosive" strength in jumps, punches and plyometric exercises.
Health and correct position of the spine and joints.

There is a relatively easy way to test an athlete's core development. It consists of several stages:

1. Trunk stability test with push-ups

It will require gymnastic stick of sufficient length or a light PVC tube. Starting position: you just need to lie on the floor, as before a regular push-up, resting your palms on the floor about shoulder width apart and your toes. From this position, you need to perform a full push-up, trying to keep the body as straight as possible. A tube or a stick lying on your back along the spine will help you control yourself. When pushing up, you should tear off the chest and stomach from the floor at the same time. If the push-up was performed correctly, keeping the body straight, the stability test was passed.

2. Static strength test with planks

The static strength test will help you complete an exercise well known to functional training proponents: the plank straight and side. Hold a straight plank on your arms and forearms for 90 seconds. (again, you can use a stick or tube to control); and side plank for 60 seconds on each arm. The spine must remain straight in both cases for a given time, if the athlete succeeded, he mastered the static test.

3. Dynamic strength test with horizontal bar exercises

Dynamic strength is tested using exercises on. You can do five knees to the chest (this will be a satisfactory result) or five leg raises to the bar (this will be "excellent"). All repetitions must be performed in a strict form with fully controlled movement throughout the amplitude, without jerking, swinging, etc. Weightlifters weight categories this part of the test can be more difficult for anatomical reasons.

Why you need to work on the muscles of the core

We have considered the main functions of the core muscles, now it is easy to formulate the benefits of working on the totality of these muscles:

Core training will give a beautiful, harmonious appearance human body: straight posture, the correct shape of the abdomen and chest.
Sports results: the value of the core in strength disciplines, various martial arts, game types sports is huge. Strength (including dynamic), speed, coordination of movements depend on it.
Preservation of health and protection from injuries: stabilization of the spinal column, the position of internal organs, the normal functioning of various body systems, improving blood circulation and preventing diseases of the pelvic organs.

Difference in muscle terminology

To avoid confusion, let's clarify the terminology a bit. As mentioned above, there is no single correct list of muscles that make up the core for all. Data from different sources are somewhat different.

In common language, the core is a group of muscles that combine the movements of the upper body of a person and the lower one, a kind of muscular "layer" between the legs and the torso. The following concepts should not be equated with each other: core muscles, abdominal muscles, abdominal muscles and core muscles.

Abdominal muscles- this is basically only one rectus abdominis muscle with tendon bridges that visually form "cubes". Sometimes the transverse abdominal muscle is also referred to the press (less often).
Abdominal muscles- this is the part of the cortex, located in front and partially from the sides of the lower half of the torso; in fact, these are three main muscles: oblique abdominal muscles (which in turn are divided into external and internal), transverse muscle abdomen, rectus abdominis (the same "press").
Muscles of the body- this is nothing but the entire musculature of the body (recall that the torso is the central part of the body, not including the head, neck and limbs). This is a concept that partially overlaps with the core: some muscles are simultaneously part of the body and the core (example: oblique abdomen, back extensors, etc.)

To begin, let's focus on general principles core workouts:

Increase training loads should go gradually. Beginners with a weak level of general physical training You need to start with the simplest exercise options and gradually, as strength grows, complicate your workouts.
No need to focus on pumping the abdominals alone. Core workouts should be varied and include different exercises to various muscles.
To avoid cross-training, the core muscles are best trained after heavy squats and deadlifts to avoid underrecovery.
To avoid muscle addiction to stress and "get" previously unaffected muscles, the set of exercises should be changed every 2-3 months.
Exercises for the muscles of the core can be performed in 2-3 sets; if the movement is done "to complete failure", the number of approaches can be reduced to one.
In free time from training posture must be constantly monitored.
To add an aesthetic component to strength training, adjust your diet by reducing “fast” carbohydrates in your diet and adding.
exist training systems, in which core exercises are enabled by default. A striking example is . You can engage in similar techniques and the muscles of the cortex will definitely not be forgotten.

Who needs to work on core muscles

The general recommendation sounds trite: you need to work on the core muscles ... everyone. This is an extremely important muscle complex, the maintenance of which in good shape is necessary for everyone for health and a decent appearance..

However, there are several main groups of people who need targeted core training especially:

People, serious various types sports– to get injury insurance and improve your athletic performance.
People from engaged in fitness for health and beautiful body - that is, those who, although they do not have serious sports ambitions, nevertheless regularly train to maintain good physical shape and achieve a sporty appearance.
Those who busy with hard physical labor, as well as people for whom good physical form is a prerequisite for professional compliance (employees power structures, circus artists, rescuers, etc.).
people having sedentary work and leading a sedentary lifestyle - to maintain the health of the spine and internal organs, to combat congestion in the bloodstream.

Nutrition for effective core training

The core is a collection of muscles, therefore, in nutrition during core training, you must adhere to the same principles as when training other muscles. A good help for the trainee will be to increase the amount of protein in the diet to about 2 g per 1 kg of weight, with a parallel decrease in the proportion of fats and quickly digestible carbohydrates in the diet.

Remember to see the long awaited cubes and slim stomach, it is not enough just to train the muscles of the core. It is also necessary to monitor nutrition in order to burn the fat layer, which is formed on the abdomen in the most rapid way.. If you want to reduce the percentage of body fat, then try to follow the principles of proper nutrition and maintain a calorie deficit. (eating less than the body can use). Without nutrition correction, even regular intense training will not help you achieve a toned body.

Core Exercises

The core consists of a large number of different muscles, and it is impossible to pump it with one universal exercise in principle. The following are examples various exercises for training, the bark is divided (rather conditionally) into groups:

Basic core exercises:

Various types (straight, lateral) and their modifications.
Various exercises for pumping the press: twisting, lifting legs or torso, etc.
or on a special simulator
Glute bridges and their variations
Push-ups from the floor and their modifications
Side bends for oblique abdominal muscles with or without weights.
Exercises on the horizontal bar and uneven bars: leg raises to the crossbar, knees to the chest, various static “corners”, etc.

What other exercises develop the core:

Most of the exercises
Most of the exercises
Most of the exercises
Most of the exercises
Rope climbing
Deadlifts and squats
and their modifications (mainly for adductors of the thigh, small and medium gluteal muscles)

How to remove the sides: 20 rules + 20 exercises

Core workout plan

We offer you a simple set of exercises for the core, which can be performed at home. To complete it, you do not need additional equipment. Most of the exercises are suitable even for beginners, but you can always optimize the workout for your fitness level. For example, to simplify the plank exercises, you can kneel down. Gradually, the muscles will get stronger, and you will easily withstand the entire session.

In the core workout, you are waiting for 2 rounds of exercises with a certain number of repetitions. You can change the number of repetitions up or down depending on the length of training and muscle strength. Between exercises, take a short rest: 30 seconds (beginners), 15 seconds (advanced). Rest 2 minutes between rounds. You can repeat each round twice. Fulfill this workout 3 times a week.

First round

: 15 reps

The core muscles are a whole complex of muscles responsible for stabilizing the body. Strong muscles the bark is the basis of health and at the same time the most vulnerable spot of any athlete. Core muscle training is the fastest and effective method get in shape.

1. In order for core training to be effective, you need to go through all the stages: static stabilization, dynamic stabilization and integrated stabilization.
2. Training has two main objectives: it is necessary to prevent unnecessary movements and to put even effort between the upper and lower parts body.
3. Warm up first to avoid injury. Before touching the bar, remember to warm up!
4. The gluteal muscles are also part of the core muscles. Before doing core exercises, activate these particular muscles.

There are two popular ideas about basic training. On the one hand, there are functional exercises. You know these: “belly breathing” or a whole day of training the pelvic and gluteal muscles. And there is another form of training that proclaims, “I don't need direct core training, I just do squats and deadlifts.” The truth lies somewhere in between.

Two roles of the core muscles in training

Core training performs two main tasks:

1. They prevent unnecessary movement. The core muscles protect the internal organs, like the spine, from folding like an accordion, and set you up for active training.
2. They strengthen both the upper and lower body. Think about how to minimize the possible excess energy expenditure in the spine. During squats, the core muscles will help keep the static, maintain a neutral position, which will make the workout much more enjoyable.

Control your muscles

Back injuries can be a death sentence when training hard. And injuries tend to happen either due to poor technique or insufficient activation of the core muscles. Core activation, however, is something you can control.

Most gym athletes do typical office work and sit in the same position for 8-12 hours a day, 300 days a year. It makes sharp exercises in a bent position ( deadlift, sit-ups) risky. By starting to train your lower back, you activate dormant muscles that spend most of the day relaxed.

If the muscles primarily responsible for preventing unwanted movement are not activated, how can you expect them to protect the spine from “collapsing” as soon as you add heavy weights to the bar? You can not. Muscles are not activated and cannot hold massive weight, improve your shape. Let's change this.

Multi-stage core workouts

Activate your core muscles. Choose a balanced approach and activate all the functions of this area. This means training in several directions: static stabilization, dynamic stabilization and integrated stabilization.

Do static exercises. Maintain balance, straight back. Training options: plank exercise, stretching, total resistance exercises, general workouts, stretching on a fitball and an exercise with a wheeled dumbbell.

Stretch your side muscles. Make sure that the body does not bend under the weight of the dumbbells when you hold them in both hands. Resistance to lateral bending is carried out, first of all, square muscles lower back and oblique abdominal muscles. Workout options: side plank exercise, farmer's walk exercise, deadlift exercise. You can simply carry purchases from the store in both hands. In general, all those exercises where you, despite the load, maintain balance.

Do rotation prevention exercises. True anti-rotation exercises aim to prevent resistance to rotation in the lumbar spine. You may see someone with a wooden pin or barbell on their shoulders, rotating from side to side. If you are afraid of disc herniation and are afraid of having a hump, please do not do this. Yes, some athletes need rotational loads, but they are based on strength and prevention of rotation and stability in the first place. Training options: exercise “press on the press”, exercise “stand on one knee”, exercise “knee stand with weight load”. Complex exercises, such as the dumbbell power clean or the renegade row exercise are also good.

Work on the gluteus maximus. Maintain a neutral, stable spine during strength training: move like an accordion while squatting or deadlifting. Big role gluteal muscle consists of hip extension (reducing the load, pushing off in a sprint), movement, external rotation (turning the leg) and internal rotation (turning the leg). Training options: pendulum hip extension from a standing position on all fours, a clamshell exercise, an exercise with an expander. In addition, multi-joint exercises such as squats, glute bridges, deadlifts and lunges with an emphasis on full hip extension and extension of the gluteus maximus in motion.

Many trainers and researchers say that the gluteal muscles should be a must. physical activity but without losing the neutral position of the spine. In such cases, the four-leg position teaches athletes to tighten the abdominal muscles and expand the gluteus maximus. Extrapolating this function and applying it to large squat loads is what we want to achieve.

Make a plan

Stimulate, don't destroy your core muscles. This is best done during or after the dynamic warm-up before your first load. Remember that body position is the main focus, so don't try to be overly active and chasing fatigue. Choose which workout level best suits your needs.

A set of exercises for the muscles of the core

Do gluteus maximus activation and anti-lateral flexion exercises.

The first level, the least difficult

Exercise "Planck" 2-3 sets of 45-60 seconds.
Hip Flexor Stretch 2 sets 8 reps each side
Side plank exercise 2-3 sets of 45-60 seconds

Hip flexor stretch exercise

Level two, medium difficulty

1. functional training on TRX loops
2. Power training lower body 2 sets of 8 reps each side
3. Exercise " side plank with legs elevated "2-3 sets of 45-60 seconds

Functional training on TRX loops

Strength training of the lower body

Level three, the most difficult

1. Roller exercise
2. Glute bridge exercise on one leg 2 sets of 8 repetitions on each side
3. Exercise "farmer's gait" 2 sets of 30 steps

Farmer's walk exercise

Glute bridge exercise on one leg

Upper Body Warm Up Day

Level one, less difficult
1. Stretching in a standing position on one knee 2 sets of 15-20 seconds.
2. Stretching in the supine position.
Stretching in a standing position on one knee 2 sets of 15-20 seconds

Stretching in the supine position.