dont be silly just crunches wont get you 8 pack abs
Core training has been a popular topic in recent years. It can help with weight loss and abdominal reduction, as well as enhance athletic performance. Many people mistakenly believe that core training is just about training the six-pack abs, but that's not the case.
When you think of core training, do you first think of sit-ups and crunches?These exercises primarily train the rectus abdominis through repeated contractions, and you can't achieve an eight-pack by doing endless sit-ups and crunches.
So, if you want to strengthen your core, here are some things you must know!
The core is not just the abdominal muscles. It includes all the muscles that support the torso, including the shoulders and hips. Therefore, your upper body, midsection, and lower body—upper core, middle core, and lower core—should all undergo core training.
Upper Core
The upper core consists of the chest muscles and the front and back shoulder muscles.
The muscles of the upper back are usually weak, which can lead to shrugged shoulders and upper spine curvature. This posture is not only unattractive but can also cause upper back muscle problems and reduce core functionality.
When the upper back is in a slouched position, it's hard to activate the abdominal muscles.
Middle Core
The muscles of the middle core are layered. The deepest core muscles include the diaphragm, transverse abdominis, rectus abdominis, obliques, spinal muscles, and pelvic floor muscles. These muscles stabilize the body's core and play a crucial role in supporting the spinal structure. Training these deep muscles is essential for relieving lower back pressure.
The middle core can be seen as your energy center. When the middle core is strong, you can derive power or muscle strength from the core in various activities. However, poor posture, lack of exercise, and over-reliance on modern conveniences can weaken the middle core muscles.
Prolonged sitting can cause the middle core muscles to become slack. Without conscious training, these muscles can become weak and even lose function.
Lower Core
The lower core consists of the gluteal muscles and pelvic muscles.
For most people, the gluteal muscles are relatively weak. When the gluteal muscles are insufficiently strong, the pelvis can become misaligned, leading to excessive lower back pressure. Finding a correct neutral pelvic position can reduce stress on the back and hips.
a. Anterior tilt, b. Posterior tilt, c. Neutral
With a better understanding of the core, you can achieve the best workout experience and successfully complete your training.
After all this talk, it's time for some practical tips. The exercises prepared by the editor can help strengthen and shape your core while also helping you standardize your postures. Start practicing now! Train 2 to 4 times a week!
Two-Point Tabletop Pose
Hold each side for 3 to 5 breaths
Starting position: Kneel with hands placed directly under the shoulders, perpendicular to the ground, fingers spread. Knees are directly below the hips, thighs perpendicular to the ground. Head, spine, pelvis, and hips are in a neutral alignment.
Action: Start in tabletop pose, lift one arm forward and the opposite leg backward, keeping the body in a neutral position as the arm and leg are raised.
Posture: Maintain a neutral spine alignment, avoiding hip deviation to one side. The raised arm and leg should form a straight line from heel to fingertip.
Breathing: Inhale when contracting the core muscles. Exhale when extending the arm and leg.
Swimmer
Repeat 6 to 12 times on each side
Starting position: Begin in a prone position. Extend arms forward over the head, hands shoulder-width apart, palms facing down.
Action: Lift the upper body, performing a back extension, while the legs perform a low hip extension. Lift one arm and the opposite leg. While keeping the hips and lower back stable, lower the hand and leg, then switch to lift the other arm and opposite leg, alternating sides to mimic a swimming motion.
Posture: Extend the body by stretching the head upward and the feet downward. Keep the abdominal muscles lifted towards the spine.
Breathing: Inhale when lifting one arm and the opposite leg. Exhale when switching sides. Alternate sides.
Side Bend
Repeat 3 to 5 times on each side
Starting position: Begin in a seated position, crossing the ankles, with one knee pointing towards the ceiling. Place the opposite hand on the ground, fingers spread, arm extended outward at an angle from the shoulder. The other hand's palm faces up, with the wrist resting on the raised knee.
Action: Lift the body from the base of the hips into a lateral bend, supported by the arm. Extend the upper arm over the head to form an arch, straighten and bring the legs together along the side of the body. Lower back to the starting position.
Posture: Extend from the top of the side bend, with the supporting arm perpendicular to the ground, lifting the waist and hips, forming an arch with the entire body. Align the hips and chest at the highest point.
Breathing: Inhale when lifting, exhale when completing the side bend, inhale while holding the side bend, and exhale when returning to the starting position.
Half Roll-Up
Repeat 6 to 12 times
Starting position: Sit upright with knees bent, feet on the floor, hip-width apart. Extend arms forward in line with the shoulders, palms facing down. Relax and lower the shoulders away from the ears.
Action: Rotate the pelvis inward, contract the abdominal muscles, and lower the front of the chest to roll the body backward. Slightly tuck the chin, leaving a fist-sized gap between the chin and chest. Create a gentle curve in the spine from the pelvis to the mid-back. Continue rolling back until the lower back just touches the floor. Lift the front of the chest to rise back to an upright seated position.
Posture: The spine forms a gentle curve from the hips to the head. Avoid tucking the chin too tightly or shrugging the shoulders.
Breathing: Inhale when sitting upright. Exhale when rolling the body backward. Inhale to hold. Exhale when rising back to an upright seated position.
Side Leg Lift
Repeat 8 to 12 times on each side
Starting position: Begin in a side-lying position.
Action: Lift the waist, forming a straight line with the body, and raise the upper leg slightly above the hip.
Posture: The body forms a straight line from head to toe. When lifting the leg, reduce pressure on the bones below the hip.The body slightly rolls backward.
Breathing: Inhale when lifting the leg, exhale when lowering the leg.
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*Some images in the article are sourced from the internet. Please inform us if there is any infringement, and we will delete them.
*The content of this article is sourced from "Fusion Training: Mixed Exercises and Program Design of Fitness, Yoga, Pilates, and Ballet Movements", People's Posts and Telecommunications Publishing House
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