What is the core and how is it strengthened with exercise?

The core, also known as the central musculature, refers to the muscles that are located around the waist and are responsible for maintaining the stability and the Balance in the body. It is made up of the abdominals, lower back muscles, and obliques.

The importance of core strengthening is that if this part of the body is weak it can cause problems of position, stability Y Balance. This in turn can translate into a greater risk of injury, especially in areas such as the neck, back and knees. If it is strengthened, it will be possible to improve the performance in all sports and in daily activities, those that we do in our day to day, since it helps to maintain a position correct and provides greater stability in any movement we make.

Currently a high percentage of the population suffers back pains. That is why strengthening that particular part of the body helps reduce the risk of back injuries, as it helps to support and protect the spine.

In short, strengthening the core is essential to improve posture, stability and balance, as well as reducing the risk of injury. This is why it is so important to incorporate specific exercises into our routine as this will help achieve a strong and healthy body.

How to strengthen the core from home

But although strengthening the core muscles is essential, the truth is that not everyone has the necessary resources to access a gym or have a personal trainer. That is why we are going to see how you can work at home by following three simple and effective complete routines.

Before starting, yes, it is important that you warm up well and above all that you prioritize a good techniqueas this is key to avoiding injuries and getting the best results.

Routine for Monday:

• irons: This exercise is the most basic and effective, because with it we will work the abdominals, the upper back and the gluteus.

Do three sets of 30-60 seconds of planks with a 60 second rest between each set.

• side plank: This is another of the core exercises that can be done at home and that are more useful. In addition, with this variant we will give a greater stimulus to the obliques.

Do three sets of 30-60 seconds of side planks with a 60 second rest between each set.

• Superman: This exercise is great as it strengthens the lower back.

Do three sets of 15 reps of back extensions with a 45-60 second rest between each set.

Routine for Wednesday:

• knee to elbow plank: This exercise is super complete since with it you can work the core, arms and shoulders.

Do three sets of 10 reps on each side with a 60 second rest between sets.

• V-crunch: This exercise works the rectus abdominis directly.

Do 3 sets of 12 reps with a 60 second rest between each set.

• Bridge: This is a great exercise to strengthen the lower back, gluteus and pelvis.

Do three sets of 20 reps with a 45 second rest between each set.

Routine for Friday:

• Pair of scissors: Quick and alternating movement of the legs. It can be done sitting or lying on the floor.

Do three sets of 15 repetitions on each leg, with a 60-second rest between each set.

• Plank with alternate elevations: With this exercise we will also work on balance, so that we can improve the stability of the body, as well as strengthen the back and abdominal area.

Do three sets of 5 reps on each side, holding 10 seconds in isometric, with a 60-second rest between each set.

• Scaler: With this exercise, in addition to working the core, you will also improve the balance and stability of your arms.

Do three sets of 30-60 seconds, with a 60 second rest between each set.

Remember that it is important to listen to your body and not push it beyond its limits. If any of the exercises are too difficult for you, start with a modified or less intense version and gradually increase the difficulty as you adapt to the stimulus it gives you.

About the author: Julio Corbacho (@corbacholife on instagram) is a senior technician in nutrition and training.

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