EN 
sk
hu
cs
SK
HU
CS
PL
2. Stabilizes the spine: Strengthening the core helps stabilize the spine and improves its support. This reduces the risk of spinal injuries and back pain.
3. Improves body flexibility: Proper core strengthening also improves body flexibility. Flexible muscles are less prone to injury and improve overall mobility.
4. Promotes better balance and coordination: Strong core muscles improve balance and coordination, which is important not only for athletes but also for everyday activities.
5. Improves sports performance: For athletes, strengthening the core is essential because it provides core strength and stability for performance in sports. It is also important for people who engage in recreational sports or exercise.
6. Injury Prevention: Strong core muscles help ensure proper body mechanics when moving. This reduces the risk of injury because the body is able to absorb shocks and loads in the right way.
7. Improves Breathing and Digestion: Proper core strength promotes proper breathing and helps maintain healthy digestion.
8. Promotes overall strength: The core muscles are the essential link between the upper and lower body. Their strengthening contributes to the overall strength of the body, which is important for performing everyday tasks.
9. Improves mental well-being: Regular core-strengthening exercise promotes the release of endorphins, which improve mood and reduce stress.
Basic core strengthening exercises
Strengthening the core is important for maintaining proper posture, preventing injuries and improving physical performance . There are many different exercises that target different parts of the core. Here is a list of some basic exercises to help you strengthen your core:
Plank:
- Lie on your stomach and support yourself on your elbows and toes.
- Keep your body in a straight line from head to toe and pull in your stomach.
- Hold this position for at least 30 seconds and gradually increase the time.
Russian Twist:
- Sit on the floor and bend your knees, keep your feet in the air or placed on the ground.
- Lean back to feel your core muscles engage.
- Hold your hands in front of you and slowly move them from side to side, rotating at your hips.
- Repeat the movement 10 to 15 times on each side.
Bicycle Crunch:
- Lie on your back, raise your legs and bend them at a right angle.
- Put your hands behind your head and gradually alternate legs, similar to when pedaling a bicycle.
- With each movement, try to touch your left elbow to your right knee and vice versa.
- Repeat 15 to 20 times on each side.
Dead Bug:
- Lie on your back with your arms and legs stretched upwards.
- Slowly lower your left arm behind your head and right leg to the ground, keeping your abs tight.
- Then return to the starting position and repeat the movement on the other side.
- Repeat 10 to 12 times on each side.
Leg Raise:
- Lie on your back with your hands under your butt.
- Slowly lift your legs into the air, keeping them straight.
- Lower your feet back to the floor, but don't let them touch the mat.
- Repeat 12 to 15 times.
Superman:
- Lie on your stomach with your arms and legs outstretched.
- Lift your arms, head and legs off the mat at the same time and hold in the air for a few seconds.
- Then return to the starting position and repeat 10 to 12 times.
Before starting a core strengthening exercise, it is important to warm up and perform the exercises with technical correctness. Exercise regularly and gradually increase the intensity to achieve the best results. Don't forget to breathe properly.
When exercising, you can use sports equipment such as dumbbells and sets of weights . Dumbbells are an excellent exercise tool and can provide many benefits that improve the efficiency and effectiveness of your training routine . Regardless of your training goals, dumbbells can help you achieve better results and support your overall fitness development.
Kettlebell training is a great way to strengthen your body and improve your overall fitness. These unique metal balls with a handle have many advantages that make them an excellent tool for training. Kettlebell Exercise:
- It strengthens the whole body
- Improves muscle strength and endurance
- Improves coordination and balance
- Burns calories efficiently
EXIsport tip:
Do you like to exercise in the comfort of your home? Try kettlebell exercises , which will not only strengthen you, but also help you lose weight effectively.
Advanced abdominal exercises
Advanced abdominal exercises are a challenge for those who have already reached a certain level of strength and want to take their training to the next level. These exercises are more demanding, require better coordination and stability, and at the same time work intensively on strengthening the core of the body. Remember that it is important to have basic strength and technique before starting advanced exercises.
Hanging Leg Raise:
- You hang from the crossbar with outstretched arms.
- You slowly raise your legs with your knees up and try to touch the bar.
- Then you lower your legs in a controlled manner to the starting position.
- Repeat 10 to 12 times.
Dragon Flag:
- Lie on your back and grab the edge of a bench or other solid object behind your head.
- Slowly raise your whole body and legs towards the ceiling, trying to keep your body in a straight line.
- Then lower your body back down to the bench in a controlled manner.
- Repeat 8 to 10 times.
V-Up:
- Lie on your back with your hands behind your head and your legs outstretched.
- Simultaneously raise the torso and legs so that we touch the tips of the legs with our hands.
- Then you slowly return to the starting position.
- Repeat 12 to 15 times.
L-Sit:
- Sit on the floor and place your hands by your sides.
- Slowly lift your legs and whole body off the mat, trying to keep them in the air in the shape of the letter "L".
- Hold this position for at least 10 seconds.
- Repeat 5 to 8 times.
Windshield Wiper:
- Lie on your back and lift your legs in the air, knees bent at a right angle.
- Slowly swing your legs from side to side as if you were turning the wipers of a car.
- Try to keep your upper body as stable as possible.
- Repeat 10 times on each side.
When performing these advanced exercises, it is important to follow the correct technique and gradually increase the number of repetitions and difficulty of the exercises. Do not forget to warm up before exercise and to breathe during exercise. Advanced abdominal exercises will help you achieve even greater strength, stability and flexibility. Remember that proper exercise technique is the key to safe and effective training .
You will definitely appreciate functional clothing during a demanding workout. Under Armor sportswear has a lot of patented technology and is a support for sports performance. The workout clothes are made of light, functional materials that wick away sweat perfectly and dry quickly. In addition, it optimizes body temperature and keeps you in great shape during training.
Benefits of Core Strengthening for Athletes
Core strengthening is crucial for athletes and athletes, regardless of their discipline. The core of the body is the basic muscle group located in the abdomen, back and pelvis. It is the center of the body that provides stability and strength during movement activities. For athletes, strengthening the core has many benefits:
2. Improves coordination and balance: Strong core muscles improve coordination between the upper and lower body, which is crucial for precise movements and maintaining balance in various sports activities.
3. Increases agility: Flexible core muscles allow athletes to turn and control their body more easily and quickly, which is important for example for tennis players, soccer players, basketball players and other athletes who require fast and dynamic movements.
4. Prevents injuries: Strong core muscles provide better protection for the spine and help prevent back and lower limb injuries. They also help absorb shocks and loads during sports activities.
5. Improves technique: Properly strengthening the core allows athletes to better control and coordinate movements. This has a direct impact on the improvement of technique and performance in the given sports discipline.
6. Increases Endurance: Athletes with a strong core have better overall physical endurance. Strong core muscles make it possible to improve endurance and stamina, which is especially important in longer and more demanding sports competitions.
7. Promotes rapid recovery: Strong core muscles help improve the body's natural posture, which can promote faster recovery after physical exertion or injury.
8. Increases Shot and Throw Power: In sports such as football, hockey, baseball and others where shot or throw power is important, strengthening the core is essential to improve performance and achieve more power in these movements.
9. Improves overall fitness: Regular core strengthening along with cardiovascular exercise helps athletes maintain overall fitness and improves their overall performance.
Related blog posts
How to choose the right sports bra: important aspects and advice
Do you run? Do you work out at the gym? Or do you do yoga? It doesn't matter what kind of physical activity you prefer, having the right sports bra is essential!
Benefits of regular exercise for mental health
Exercise and its positive impact on mental health: discover the benefits for your mind.
Exercise with one-handed dumbbells - exercise at home with EXIsport
Dumbbells have been among the basic strengthening aids since time immemorial. They allow you a wide range of exercises, thanks to which you can acquire and strengthen your muscles. Exercise with dumbbells is one of the strength exercises that are also excellent for losing weight, because the more muscles you have, the more fat you burn.
How to choose the right sports bra: important aspects and advice
Do you run? Do you work out at the gym? Or do you do yoga? It doesn't matter what kind of physical activity you prefer, having the right sports bra is essential!
Volcano: A reliable guide to quality style and comfort
In today's world, where people increasingly value quality, comfort and an ecological approach, Volcano clothing enters the scene with a guarantee of maximum comfort, style and consideration for the environment.