Core training: top exercises for strong core muscles

Strong core muscles are the key to stable and functional movement in everyday life and during sporting activities. The core includes not only the abdominal muscles, but also the lower back, the lateral trunk muscles and the hips. Through targeted core training, you strengthen these muscle groups, which not only improves your posture, but also promotes your strength, stability and mobility. In this article, we present you the best exercises for effective core training.

Why is core training so important?

The core is the center of your body and stabilizes all movements you perform. Whether you are lifting heavy objects, running or performing everyday movements - a strong core ensures that your body remains stable and forces are transferred more efficiently. A trained core reduces the risk of injury, promotes body control and improves general fitness.

The best core exercises for strong core muscles

Plank (forearm support)

The plank is one of the most effective exercises for activating the entire core muscles. It strengthens not only the abdominal muscles, but also the lower back, shoulders and hips.

Here's how:

• Lie on your stomach and support yourself on your forearms.

• Place your feet on the floor and lift your body until it forms a straight line.

• Tighten your abdominal muscles and hold the position for 30-60 seconds.

Tip: Make sure that your back does not sag during the exercise and that your hips remain in line with your shoulders.

Russian Twists

This exercise targets the obliques and improves trunk rotation, which is especially useful for sports such as tennis, golf or boxing.

Here's how:

• Sit on the floor and lean your upper body slightly backwards.

• Hold a weight or water bottle in front of your chest.

• Slowly rotate your upper body from side to side without putting your feet down.

Tip: To increase the intensity, you can lift your feet slightly.

Mountain Climbers

Mountain climbers are a dynamic exercise that trains both the abdominal muscles and endurance.

Here's how:

• Get into the plank position.

• Alternately pull your knees toward your chest while keeping your core tight.

• Maintain a fast pace without lifting your hips too much.

Tip: Make sure that your upper body stays still and the movement comes from your legs.

Side Plank (Side Forearm Support)

The side plank is ideal for strengthening the lateral core muscles and improving core stability.

Here's how:

• Lie on your side on the floor and support yourself on one forearm.

• Raise your hips until your body forms a straight line.

• Hold the position for 30-60 seconds per side.

Tip: To make the exercise more difficult, you can lift the upper leg or use weights.

leg raises

Leg raises target the lower abdominal muscles and are particularly effective for stabilizing the hips and lower back.

Here's how:

• Lie flat on your back with your arms at your sides.

• Lift both legs straight up until they form a 90-degree angle to the floor.

• Slowly lower your legs again without letting them touch the floor.

Tip: To protect your back, press your lower back firmly to the floor.

Dead Bug

The Dead Bug is an excellent exercise for beginners to improve core stability without putting strain on the back.

Here's how:

• Lie on your back with your arms stretched out and your legs bent in the air.

• Now stretch out your right leg and left arm at the same time while keeping your back firmly on the floor.

• Switch sides and repeat the movement.

Tip: Make sure your lower back does not lose contact with the floor.

Bird-Dog

This exercise not only improves core stability, but also coordination and balance.

Here's how:

• Get into a quadruped position (hands under shoulders, knees under hips).

• Simultaneously raise your right arm and left leg until they are straight.

• Hold the position briefly and then switch sides.

Tip: Tighten your abdominal muscles during the exercise to maintain balance.

Tips for successful core training

• Regularity: Integrate your core training into your training plan at least 2-3 times a week.

• Technique: Make sure you perform the exercises correctly to train your muscles effectively and avoid injuries.

• Progression: Increase the intensity of the exercises by increasing the duration or using additional weight.

• Breathing: Breathe in a controlled manner during the exercises and make sure to actively tense your abdominal muscles.

Why a strong core is so important

A strong core workout not only improves your athletic performance, but also contributes to the health of your back and joints. The right mix of strength, stability and flexibility in the middle of your body protects you from injuries and improves your posture in everyday life.

Integrate the exercises presented into your training plan and build a stable foundation that supports you both in sport and in everyday life. Benefit from a strong core - for more power, stability and quality of life!

Bonus tip:

It is best to start your core training with a short warm-up phase to prepare your muscles for the upcoming strain.