What is Core Training?
The word "core" comes from English and means translated "middle" or "core". Core training" therefore means exercises in which the muscles in the middle of the body are strengthened. This training leads to a better stability of the torso and also serves to increase sporting performance.
Goal of the Core Training
The aim of trunk training is always to build muscle in the middle of the body - in other words, to train the inner and outer abdominal muscles, the back muscles and the hip, buttocks and thigh muscles. With this complex combination training not only a beautiful washboard stomach and an upright healthy posture can be achieved, but also back pain can be prevented or alleviated.
Not only in sports, but also in physiotherapy, core training exercises are used to improve patients' core performance and thus improve or even heal their complaints.
Core training without devices
Intensive core training exercises do not necessarily require fitness equipment. Known movement sequences for this are for example knee bends, push-ups or lunges, but also running or boxing. With your own body weight, the muscle groups between the upper and lower body can be tightened and trained.
Some athletes swear by effective circuit training to improve performance. They do a variety of core exercises to ensure a varied and intensive workout.
The core performance can also be permanently improved with yoga or Pilates, as the use of strength emanates more from the torso than from the extremities and the abdominal, back and pelvic muscles are thus alternately tensed and relaxed with strong intensity.
What types of core trainers are there?
In order to be able to increase performance and to let the desired muscle groups grow further, your own body weight is often no longer sufficient for core training. This is where the most diverse core trainers come into play, who complicate the exercises by their weight or by creating instability in the torso.
Core trainers that increase weight
This includes all dumbbells, medicine balls, sandbags and other weights that are used with various arm movements to strengthen the torso.
3 Examples are:
- Failure steps with dumbbells in hand.
- Squats with a barbell bar and weights on the back of the neck.
- Lateral lung failure with a medicine ball, arm involvement.
The weight of the core trainers in these sample exercises puts additional strain on the torso and trains it. There really are countless exercises that can be watched on various online platforms.
A combination training that keeps the arms and legs in motion simultaneously is very intensive and time-saving. This means that the muscle groups of the trunk have to do a lot of work to stabilize the body. These core training exercises can be done by beginners without core trainers and advanced to intensify training with core trainers.
Core trainers who provoke instability
All balance trainers such as gym balls, round cushions, balance pads, balance spinning tops provoke instability in the body during training, which the torso then has to compensate with muscle power.
3 Examples are:
- Pushups or sit-ups with your arms or legs on a gym ball.
- Sliding lateral lung steps with the Flowin - this is a special mat with special padding for arms and legs where the athlete slides with arms and legs over it.
- Sliding push-ups with the Power-Wheel - the wheel is held with both hands and the upper body is slowly moved back and forth.
Core trainers who lead an exercise
This includes any racks or devices used by the Athlete to perform specific Core Exercises.
3 Examples are:
- Push-ups on the Halo Trainer - Holding on to the rubber grips and changing the position of the sports equipment puts strain on different muscles of the arms.
- Push the bar with the Extreme Core Trainer - Arms with or without additional weight push upwards
- Pull-ups on the pull-up wall bar
Special features of Core Trainers
When using different core trainers, always make sure that the exercises are performed correctly. The aim is to be trained either by certified trainers or by well-drafted instructions for use. Incorrect use of the equipment during training may result in injury and pain.
Used properly, the equipment promises a varied and intense sports program for every level from beginner to professional athletes.