Which exercises are best suited for strengthening the core muscles?
December 7, 2022 | 30,00 EUR | answered by Norbert Sauer
Dear Doctor,
My name is Gabriele Schlosser and I regularly participate in sports, especially running and cycling. However, recently I have noticed that my core muscles are not as strong as they should be. I particularly notice this during longer running sessions, as my back and abdominal muscles quickly fatigue and I no longer feel as stable.
While I do some core exercises at home regularly, I am wondering if there are specific exercises that are particularly effective for strengthening the core muscles. I have already tried some exercises such as planks and Russian twists, but I am not sure if these are truly the best ones.
My concern is that weak core muscles can lead to injuries, especially when running and cycling. Therefore, it is important for me to know the right exercises to target and strengthen my core muscles.
Could you please recommend which exercises are best suited to strengthen my core muscles? I would appreciate specific exercise instructions or tips that I can incorporate into my training to improve my performance and stability in sports.
Thank you in advance for your help.
Sincerely,
Gabriele Schlosser
Dear Mrs. Schlosser,
Thank you for your inquiry regarding strengthening your core muscles. It is very important to have a strong core to prevent injuries while running and cycling, and to improve overall performance. I can recommend some effective exercises specifically aimed at strengthening your back and abdominal muscles.
1. Planks: Planks are a great exercise to work the entire core muscles. Start in a push-up position on your forearms and hold your body in a straight line. Hold this position for as long as possible and gradually increase the hold time.
2. Russian Twists: Sit on the floor, bend your knees and slightly lift your feet. Hold a medicine ball or a weight in your hands and twist your upper body alternately to the left and right. This exercise targets the side abdominal muscles.
3. Superman: Lie on your stomach, stretch your arms forward and legs backward. Lift your arms and legs off the floor at the same time and hold this position for a few seconds. This exercise strengthens the lower back.
4. Mountain Climbers: Get into a push-up position and alternately bring your knees towards your chest. This exercise activates the entire core muscles and improves stability.
5. Bird Dog: Get on all fours and simultaneously extend one arm forward and the opposite leg backward. Hold this position for a few seconds and then switch sides. This exercise improves coordination and stability in the core.
It is important to incorporate these exercises into your routine regularly and gradually increase intensity to effectively strengthen your core muscles. Make sure to perform the exercises correctly and not to overexert yourself. If you experience persistent discomfort or have any uncertainties, I recommend consulting a physiotherapist who can provide individual advice.
I hope these tips help you and wish you success in your training and in achieving your athletic goals.
Best regards,
Norbert Sauer
