Want abs and an attractive body? Then explore the professional training system that modern bodybuilders use. The muscles of the cortex are usually called a group of deeply located muscles that allow to ensure a stable position of the spinal column. By and large, they can be called the center of gravity and muscular activity of a person. Today we are going to take a look at effective core exercises.
However, first it is worth talking about this muscle group in a little more detail. It is customary to classify the muscles of the cortex as the extensors of the back, deep muscles of the abdomen, straight, adductor, sartor muscles of the thigh, extensors of the lower leg and large muscles of the buttocks.
This muscle group performs a large number of functions. The muscles of the core help maintain posture and balance, give your body flexibility and strength, and ensure the normal functioning of the spinal column and various body systems. As you can see, doing core exercises is very beneficial and even necessary. Note that they have a great impact on the performance of the female genitourinary system.
How to strengthen your core muscles?
If you have a sedentary job, it is very important to monitor your posture. Cycling, swimming and walking have a positive effect on this group of muscles. Also, you need to make a special program aimed at strengthening these muscles. Moreover, you should do exercises for the muscles of the core, which are able to work out all the muscles and not focus on a few.
It is very useful to combine training with massage and physiotherapy procedures. Also, to strengthen the muscles, you can periodically tense the muscles of the buttocks and abs throughout the day.
Features of strengthening the muscles of the cortex in girls
All girls love high-heeled shoes, but in order to maintain their health, it is worth giving up this. Of course, you can wear stiletto heels when going out, but for everyday use you should choose more comfortable shoes. Note that low heels, the height of which does not exceed five centimeters, are very useful for the female body. They make you automatically straighten your shoulder joints, draw in your stomach and pick up your buttocks.
It is very useful for the girl to periodically tighten the muscles of the thigh and abdomen during the day. This is due to the fact that with frequent muscle contractions, you can eliminate the loose fatty tissue that is located under the skin. In men, the structure of adipose tissue has some differences, for example, they have a higher density. They are also located deeper and for their reduction it is necessary to actively train and eat right. By tightening your thigh muscles, you can also strengthen your perineal muscles, thus preparing yourself for future childbirth and pregnancy. In addition, your partner will be very grateful for this during an intimate relationship.
What are the most effective core exercises?
You can use core exercises for a single group or for a comprehensive workout. It is important to remember that all combinations of movements must be carefully thought out. In order not to overload specific muscles.
Various types of crunches should be used to strengthen the abdominal muscles. Squats are very effective movements as they force a large number of muscles in this group to work. For the glutes and thighs, lunges are best. Also be aware of the deadlift, which uses the muscles in your back, legs, hips, and lumbar spine.
Static uncomfortable positions of the body are very effective for pumping the muscles of the core. These can be various planks, bridges. Fitball is great for grouping the body. Let's take a look at some effective core exercises.
- Side plank. This movement is aimed at developing the oblique lateral muscles of the core and back. You need to take a lateral support on the elbow joint. It is very important that the top foot is on the bottom. This will reduce the stability of the body, but it will more actively load the stabilizing muscles. You can also make the exercise harder by lifting your upper leg. When you have taken the desired position, you need to give your body a straight line position. Hold in this state for 10 to 30 seconds, after which the movement should be performed in the other direction. Also note that while doing the exercise, you need to bend your knee joints slightly.
- Simulation of running movements in a lying position. Take a lying position and begin to pull the knee joints to the chest alternately. The movement can be performed in various ways. The simplest is to bounce with your feet forward.
- One-legged glute bridge. Take a supine position with your left knee bent and your right leg extended. Extending the leg, which is bent at the knee joint and using the efforts of the gluteal muscles, raise the pelvis as high as possible. Pause once and return to starting position. Then, without pause, start the next repetition. Also do the exercise on the other leg.
How to train your core muscles, see the following video:
