The 10 Core Workouts For Men

The term core stability is increasingly used by athletes and trainers - but what exactly is it? Read what exactly is and find out what exercises you are working on to improve core stability.

What is the ' core stability '?

An open door maybe: the term 'core stability' consists of two key concepts: core and stability.

What is Core (core)?

The core is simply said: the whole body, minus the arms and legs. The core consists of:

• Straight, oblique and deep abdominal muscles
• Straight and deep back muscles
• Big and small bil muscles

What is Stability?

Stability is the extent to which the body is able to respond to a situation where balance is disturbed.
A good balance is characterized by:

• The ability to move the limbs without compensations in the vertebral column or pelvis;
• The ability to produce and transfer power from the ground without losing energy;
• Reduce / control rotation.

What exercises do you train the core stability?

There are many exercises that allow you to train the core stability. Below are 10 different exercises organized into 4 different categories:

• Lower back and middle abdominal muscles
• Side of the abdominal and hip muscles
• Rotation exercises
• Exercises for advanced

Build the level wisely. Take a critical look at what practice you can do with the right technique.

1. Plank: Belly, buttocks and lower back

The plank is a very good exercise for your core muscles, because you are taking on the entire belly region and at the same time you have to find a balance. Turn the whole body to the left and right and also try the lateral plank. If you want to make it a step more difficult, raise one arm and foot while keeping the body straight.

2. Quadrupted arm/leg-raise: rug & core spieren

3. Stir the Pot: Belly, buttocks and stabbing muscles

4. Glute bridge (alternative): buttock muscles

5. Superman: Lower back muscles

The Superman is an excellent exercise for strengthening and stretching the deeper back muscles. The further you raise the body, it becomes harder and heavier. Take care not to shorten your muscles but keep it in the stretched position for at least 3-5 seconds or longer. A nice, challenging variant on the Superman is the Superman Banana, also known as the Banana Roll. Hereby you start in the Superman position, and roll yourself in constant tension on your back and back - without using your arms or legs. The video below shows the performance of the Banana Roll.

6. Side Plank: side of the abdominal muscles

7. Russian twists: lower and lower of the abdominal muscles (rotation)

8. Hanging Knee Raise: hip and abdominal muscles

9. Woodchoppers: side of the abdominal muscles (rotation) (advanced)

10. Abb rollout: abdominal, lower and lower back muscles (advanced)

Also compound exercises are good for your core

In addition to special insulation exercises, you can also perform compound exercises like the deadlift, squat and military press, which activate many cores.