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How to train core muscles?

The first thing many people think of when reading "core muscles" is often 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 factor 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 stabilize. This allows the arms and legs to move without problems. By strengthening the core muscles, performance will increase in multi-joint exercises such as deadlifts and squats, in addition you will be much more functional in everyday life! A weak back is very often associated with a weak core and poor posture, so you may want to start prevention as early as possible. By strengthening the core, one can thus avoid injuries and ailments in the future.


Five good reasons to train your core muscles

1. You get a better attitude

2. Increased balance

3. Reduce back and neck pain

4. Less risk of injury during exercise

5. Easier to perform everyday tasks

Great exercises to strengthen the core muscles

There are a number 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 at the same time easy to carry out.

1. The plank

The plank is a classic exercise that trains the back and abdomen, as well as the shoulders and chest! Here you get a lot back for the seconds, as this is a very effective exercise. This is what you do:

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

2. Sidehev

This exercise trains the oblique abdominal muscle and the frontal stabilization muscles. In addition, the lower back and thoracic spine can move. This is what you do:

  • Start by lying on your side with your elbows just below your shoulders
  • Place your legs on top of each other
  • Lift your hips up and down from the floor while keeping your back neutral
  • Take 10 repetitions and repeat 3 times on each side

Russian twist

Russian twist trains the entire core muscles, but mostly the oblique abdominal muscles. This is what you do:

  • You start by sitting on the floor and tightening your stomach
  • Keep your butt on the floor and lean back to a 45 degree angle while keeping your back straight
  • Turn your body back and forth to the side at a slow pace
  • Take 10 repetitions and repeat 3 times

4. Mountain climbers

This exercise is a bit heavier, but in return trains the whole body! Here the core gets run over, but it's worth it. This is what you do:

  • Start in plank position
  • Pull the right leg up to the chest and out again, changing legs
  • Imagine that you are going to "run"
  • Increase the pace to what you can
  • Keep going for one minute and repeat 3 times

5. Sit ups

Sit ups are a classic exercise, and remain popular due to its effectiveness. This is what you do:

  • Lie on the floor and pull your knees up
  • Place your hands behind your head
  • Pull your head up and crunch your stomach
  • Hold for a few seconds and lower again
  • Take 10 repetitions and repeat 3 times

If you want more content about training, feel free to read about the best strength program for beginners here!

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