Core Training – Deep Muscle Exercises
Core training, also known as stabilization training, is a set of deep muscle exercises that can strengthen the entire body and help reduce the risk of injury, which may be especially important for people who regularly engage in intense physical activity. Core exercises can also be helpful in everyday life by improving the stability of the spine and pelvis. What are deep muscles? Can you do core training at home? Which core exercises are worth practicing?
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Core muscles - what are they?
Core muscles (literally “core muscles” or “base muscles”), also known as deep muscles or postural muscles, play a key role in everyday life and are equally important during physical activity. The core muscle group, activated during every movement of the human body, includes:
- abdominal muscles such as the transverse abdominal muscle and the internal oblique muscles
- pelvic floor muscles
- diaphragm
- multifidus muscle
There are also outer core muscles, which include:
- rectus abdominis
- external oblique abdominal muscles
- latissimus dorsi
- erector spinae
- gluteal muscles
Core muscles - exercises. Are they worth doing?
Core muscles are responsible for stabilizing the spine and pelvis. They act as a framework for the spine, influence proper posture, and strengthen the entire body.
Regular core-strengthening exercises can make training easier, promote strength progress, and reduce injury risk. A well-trained core can also relieve back pain, improve the function of other muscle groups, and strengthen both upper and lower limbs – helpful not only during workouts but also in daily activities.
Core muscles maintain a stable center of gravity, serving as the foundation for safe exercise. Well-developed deep muscles can also have a positive effect on athletic performance.
How to train core muscles?
Core training should start with learning proper breathing – it is important to master controlled diaphragmatic breathing directed toward the lower ribs. This breathing work should then be combined with isometric exercises to activate individual core muscles. Next comes the main training, which should combine different types of exercises – the plan should include multi-joint movements with free weights as well as activities for a stable torso. It is also worth practicing exercises on unstable surfaces.
Core stability training should be done regularly, including appropriate activities in the workout plan. Since core muscles lose strength if not activated regularly, it is recommended to train them 1–3 times a week, leaving enough rest between sessions for muscle recovery.
In core training, four categories of strengthening exercises can be distinguished:
- anti-extension exercises, which prevent overextending the spine and help stop excessive lumbar lordosis. These stabilize the torso and mainly engage the external oblique and rectus abdominis.
- anti-flexion exercises, aimed at preventing the lumbar spine from bending forward. These mainly engage the back muscles.
- anti-lateral flexion exercises, which prevent side bending of the spine. These especially engage the oblique abdominals and the quadratus lumborum.
- anti-rotation exercises, which resist rotational movements of the lumbar spine.
During core training, the focus should be on correct technique. Quality of movement and proper posture are key.
Core exercises - 8 best exercises for deep muscles
To strengthen the core, it is worth doing both bodyweight exercises and those with additional resistance. Core training can be done at home or in the gym. Always remember proper breathing and correct technique. The best core exercises include:
- Plank – strengthens the abs, pelvis, and back. Lie face down, support yourself on your forearms and toes, and maintain a neutral spine position for at least 30 seconds, keeping the abs and glutes engaged.
- Hollow body – works the rectus abdominis, transverse abdominis, and iliopsoas. Lie on your back with legs together and arms extended overhead, keeping elbows and knees straight. Lift arms and legs off the floor, keeping abs and thighs tight, holding for several seconds without letting the belly push upward.
- Bird dog – engages glutes, abs, and back. From an all-fours position, keep a neutral spine, extend the left arm and right leg until they align with your spine and are parallel to the floor. Hold for a few seconds, then return to starting position and repeat on the other side.
- Side plank – works the obliques and gluteus maximus. Lie on your side, support yourself on your forearm, keep feet together and knees straight. Lift hips until your head, torso, and legs form a straight line. Engage the torso, glutes, and thighs, holding for several seconds before lowering.
- Dead bug – targets the rectus abdominis, transverse abdominis, and iliopsoas. Lie on your back with arms extended overhead, hips and knees bent at 90 degrees, and feet off the floor. Lift your head and arms, maintaining natural spine curves, and alternately lower each leg to touch the heel to the floor.
- Russian twist – works the obliques, rectus abdominis, and transverse abdominis. Sit on the floor with feet together, holding a weight (plate, dumbbell, or water bottle). Engage the abs, slightly lift feet off the floor, keep knees bent, and twist the torso, touching the weight to the floor alternately on each side.
- Mountain climbers – engage abs, back, and legs. In a push-up position with feet hip-width apart, engage abs and glutes, keep a neutral spine, and bring the right knee toward the right elbow, then return and repeat on the other side.
- Crunches – target the rectus abdominis and transverse abdominis. Lie on your back, lift your legs, and bend your knees at 90 degrees. Place hands behind your head with elbows wide. As you exhale, curl the torso upward without lifting the lower back off the floor, then return slowly on the inhale.
Core training at home - what does a beginner’s core workout look like?
Core stability training does not require specialized equipment or professional machines. Beginner core exercises can be done at home using only bodyweight. Later, once proper technique is mastered, additional tools like dumbbells, kettlebells, resistance bands, barbell plates, or water bottles can be added to increase effectiveness.
For results, consistency and correct form are essential. A home core workout should be tailored to the individual’s abilities and needs. An example beginner core workout might be:
- 5-minute warm-up
Main workout (2–3 sets):
- 10 hollow body reps
- 30 seconds plank
- 10 mountain climbers
- 30 seconds side plank
- 10 Russian twists
- 30 seconds plank
- 10 bird dogs
- 30 seconds side plank
- 10 crunches
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+ 5-minute stretching.
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