Exercise routine to strengthen the core from home

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It is not just an aesthetic issue: strengthening the abdominal area and the rest of the core muscles will help protect the lower back area and give you balance and stability.

The first thing we should know is that, when we refer to the core, we are not just talking about the abs (or, as we call it colloquially, the six pack). The core is a set of muscles (oblique, abdominal rectum, pelvic floor, diaphragm, multifidus and abdominal transverse) that have the main function of protecting the lower back area and give balance and stability to our body. We would say that it is “a girdle” that acts as a shield against unstable situations that come from our environment.

And why is it important to strengthen the core?

  1. To develop balance, stability and coordination

It should be noted that the channel makes a link between the upper and lower trains. It is considered the center of our body. When making any functional movement, for example, “bend down to catch something from the ground” we need a set of muscles that give the body stability to execute that movement. The importance of core can also be transferred to physical and sports activity. For example, to perform a soccer kick you also need these muscles to balance the body throughout the movement.

  1. To reduce the risk of injury and improve body posture

A stable core allows us to hold the postures, reducing the risk of injury by giving greater strength and stability to our limbs. Strengthening this group of muscles is very important to prevent pain or injury in the lower back (for example, low back pain).

  1. To reduce fatigue and improve breathing

Knowing how to properly use the muscles of the neck avoids the unnecessary use of other muscles that are activated when your cell is weak. This proper use improves the efficiency of our body and, consequently, will help to have a lower energy expenditure.

With a strong cord we can optimize the oxygen that our muscles need. Therefore, we will have less fatigue when making any prolonged movement over time (for example, when walking or running).

Next, we are going to recommend a series of exercises so you can strengthen your neck easily … and from home!

Week 1: Front plates to strengthen your core

  1. Static front iron
  2. Dynamic front plate: arm lift
  3. Dynamic frontal iron: simultaneous elevation of arms and legs.
  4. Dynamic front plate: from plate to forearms to plate in elbow extension (flexion position).

4 series of 10 seconds (5 seconds rest between series).

                                                                      O well…

In the case of exercises with movement, 3 sets of 6 repetitions (5 seconds rest between sets).

Brief technical explanation of the exercises

  • Watch the position of your lower back. Our back has to draw a straight line from the cervical area to the lower back.
  • It contracts abdominal and gluteus throughout the duration of the exercise. The contraction of these muscles helps to stabilize the movement and increase the intensity of the exercise.
  • The head always facing the ground. We do not raise the neck to look forward since we can generate tension in our cervical area.
  • Keep breathing active and controlled throughout the exercise.
  • In the case of exercises with movement, maintain a controlled movement speed that allows you to master your execution.

Increase in intensity?

We increase the intensity from the movement of the lower upper train extremities. Initially we start from a static exercise and we increase the difficulty by giving it greater dynamism.

Week 2: Side plates to strengthen your core

  1. Static side plate
  2. Dynamic side plate: hip in motion.
  3. Dynamic side plate: hip abduction, moving.
  4. Dynamic side plate: Knee to chest.

4 sets of 10 seconds per side (5 seconds rest between sets).

O well…

In the case of exercises with movement, 3 sets of 6 repetitions per side (5 seconds rest between sets).

 

Brief technical explanation of the exercises

  • Watch the position of your body. The body has to be straight. From the feet to the elbow a straight line has to be drawn.
  • The elbow will be located near your chest. A straight line is drawn from the shoulder to our elbow. If the elbow moves away from the center of the body it can cause the deltoid to overload.
  • It contracts abdominal and gluteus throughout the duration of the exercise. The contraction of these muscles helps to stabilize the movement and increase the intensity of the exercise.
  • Head always straight. Do not look at the floor or at the ceiling. We can cause our cervical overload.
  • Keep breathing active and controlled throughout the exercise.
  • In the case of exercises with movement, maintain a controlled movement speed that allows you to master your execution.

Increase in intensity?

We increase the intensity from the movement. Initially we start from a static exercise and we increase the difficulty by giving it greater dynamism.

Week 3: Abdominal balance to strengthen your core

Abdominal balance exercises.

  1. Static.
  2. Trunk in motion.
  3. Trunk and legs in motion.
  4. Arms and legs in frontal movement.

4 series of 15 seconds (5 seconds rest between series).

                                                                   O well…

In the case of exercises with movement, 3 sets of 6 repetitions per side (5 seconds rest between sets)

Brief technical explanation of the exercises

  • Keep your back straight. Look for your shoulders to pull back.
  • Watch the position of your lower back. If there is pain, we will stop the exercise.
  • It contracts abdominal throughout the exercise. The contraction of this muscle will help you stabilize the movement and increase the intensity of the exercise.
  • Keep breathing active and controlled throughout the exercise.
  • In the case of exercises with movement, maintain a controlled movement speed that allows you to master your execution.

Increase in intensity?

We increase the intensity from the movement of the lower upper train extremities. Initially we start from a static exercise and we increase the difficulty by giving it greater dynamism.

Week 4: Exercises face up to strengthen your core

Face up

  1. Leg angle 90, glute kick to the roof
  2. Leg angle 90, legs in motion.
  3. Leg angle 90, arms in motion.
  4. Leg angle 90, arms and legs in motion.

Number of sets and repetitions we recommend doing:

4 sets of 12 repetitions (10 seconds rest between sets).

Brief technical explanation of the exercises

  • Keep your lumbar glued to the mat. Important that when making any movement does not disengage. If there is pain, we will stop the exercise.
  • It contracts abdominal throughout the exercise. The contraction of this muscle will help you stabilize the movement and increase the intensity of the exercise.
  • Keep breathing active and controlled throughout the exercise.
  • As all exercises have movement, maintain a controlled movement speed that allows you to master your execution.

Increase in intensity?

We increase the intensity from the movement of the lower upper train extremities. Initially we start from a static exercise and we increase the difficulty by giving it greater dynamism.

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