Core training: The basis for strength and stability | ATLETICA

A strong core is the key to more strength, better posture and a pain-free everyday life. Whether during sport, at work or in everyday life - the core muscles form the foundation for almost every movement. With targeted exercises you can improve your stability, prevent injuries and increase your performance.

In this article, you'll learn why core training is so important, what benefits it offers, and which exercises will help you strengthen your core. Start your more effective training now!

What exactly is meant by the hull?

The torso is the central element of the human body and includes all structures between the head, arms and legs. Anatomically, the torso consists of the chest , abdomen , back and pelvic area . It is the central connecting piece of the body that provides stability, movement and protection of vital organs.

Anatomical components of the trunk

1. Chest area (thorax):

• Includes the ribs, sternum and chest muscles.
• Protects vital organs such as the heart and lungs.

2. Abdomen:

• Consists of the abdominal muscles, which stabilize the abdominal cavity and protect the internal organs.
• Contains organs such as stomach, liver, intestines and kidneys.

3. Back:

• Includes the spine, back muscles and intervertebral discs.
• Serves as a support and ensures mobility and stability of the body.

4. Pelvic area:

• Includes the pelvis, hip muscles and pelvic floor.
• Connects the torso with the legs and contributes to the stability of the entire body.

The function of the torso

1. Stability:
The torso is the central support structure of the body. Strong core muscles ensure that the spine remains stable and the body remains balanced.

2nd movement:
Many movements – from running to turning the upper body – begin in the torso. It serves as the basis for transferring power to the arms and legs.

3. Protection:
The torso protects vital organs such as the heart, lungs, liver and stomach. The muscles, bones and soft tissues form a protective shell.

4. Breathing:
The core muscles, especially the diaphragm, play a central role in breathing and support the oxygen supply to the body.

The core muscles

The core muscles consist of:

• Front muscles: abdominal muscles (rectangles, obliques and transverse abdominal muscles).
• Obliques: Oblique abdominal muscles that provide trunk rotation and stability.
• Posterior muscles: Back muscles, including the deep muscles along the spine.
• Pelvic floor muscles: Supports the organs and contributes to stability.

The core is the center of the body , essential for stability, movement and protection. Strong core muscles not only support posture and mobility, but also help prevent injuries and promote overall health.

Why is core training so important?

Core training is more than just training for visible abdominal muscles. The torso, often referred to as the core , includes all the muscles of the middle part of the body, including the abdomen, back, pelvic floor and lateral trunk muscles. These muscle groups are central to almost all movements of the body and play a crucial role in strength, stability and health.

1. Improve posture

A strong core supports the spine and ensures an upright posture. Weak core muscles can lead to a hunchback, hollow back or other posture problems. Regular core training helps to correct poor posture and prevent problems.

2. Injury prevention

The core acts as a natural protective shield for the spine and surrounding joints. A strong core stabilizes the body during movement and reduces the risk of injury, especially during physically demanding activities or sports.

3. More strength and stability

The core muscles are the center of power transmission in the body. Whether lifting, running, throwing or jumping - a strong core improves power development and provides a stable foundation on which all other movements are built.

4. Support in everyday life

Many everyday movements, such as lifting objects, climbing stairs or carrying bags, benefit from strong core muscles. It makes these movements easier and reduces the strain on other parts of the body, such as the back.

5. Optimization of athletic performance

In almost every sport, the core is the basis for effective movement control. Whether tennis, football, running or weightlifting - a strong core improves balance, coordination and explosive power, which is directly reflected in athletic performance.

6. Prevent and relieve back pain

Weak abdominal and back muscles are one of the main causes of back pain. Targeted core training stabilizes and relieves the spine, which can prevent back pain or alleviate existing symptoms.

7. Support of breathing and internal organs

The core muscles, including the diaphragm, play an important role in breathing. A trained core can improve breathing technique and helps support the internal organs in the abdominal cavity.

Core training is not only essential for athletes, but for everyone. It strengthens the middle of the body, ensures stability, improves posture and protects against injuries. Whether you want to improve your athletic performance, prevent back pain or simply get fitter in everyday life - a strong core is the basis for a healthy and active life.

Rump Training – the 5 best exercises

A strong core workout strengthens the abdominal, back and lateral core muscles, which provide stability, strength and better posture. Here are the five most effective exercises to specifically train your core muscles:

1. Plank (forearm support)

• Here's how:
  Support yourself on the floor with your forearms and the tips of your feet. Keep your body in a straight line, without sagging or lifting your bottom.
• Effect:
  The plank trains the entire core muscles, especially the abdominal muscles, lower back and lateral trunk muscles.
• Duration : Hold the position for 30-60 seconds, increasing over time.

2. Russian Twists

• Here's how:
  Sit on the floor, lift your feet slightly and lean your upper body back slightly. Slowly rotate your upper body from side to side, ideally using a weight such as a dumbbell or medicine ball.
• Effect:
  Targeted training of the lateral abdominal muscles and improvement of trunk rotation.
• Repetitions : 3 sets of 15-20 repetitions per side.

3. Bird Dog

• Here's how:
  Get into a quadruped position. Raise your right arm and left leg at the same time, hold this position briefly and then switch sides. Make sure to keep your back straight.
• Effect:
  Strengthens the back extensors and improves balance and core stability.
• Repetitions : 3 sets of 10-12 repetitions per side.

4. Bicycle Crunches

• Here's how:
  Lie on your back with your hands behind your head. Alternately pull your right knee toward your left elbow and your left knee toward your right elbow while keeping the other leg straight.
• Effect:
  Intensive abdominal muscle training, especially for the oblique abdominal muscles.
• Repetitions : 3 sets of 20-30 repetitions.

5. Side Plank

• Here's how:
  Lie on your side on the floor, support yourself on your forearm and raise your hips until your body forms a straight line. Hold the position without sagging.
• Effect:
  Strengthens the lateral core muscles and promotes the stability of the spine.
• Duration : Hold the position for 20-40 seconds per side, gradually increasing.

These five exercises are perfect for training your core effectively. They improve your core stability, protect your spine and provide more strength in everyday life and during sports. Whether you are a beginner or advanced - integrate these exercises into your training and feel the results after just a few weeks!

Conclusion: Everything you need for effective core training is available at Atletica

Whether kettlebells , sling trainers , dumbbells or exercise mats – at Atletica you will find everything you need for effective and varied core training. Our high-quality equipment and training aids are perfectly tailored to your needs, whether you are a beginner or a professional.

Get started now and strengthen your core with the best equipment! Visit our online shop and get the right equipment: Atletica.de