Strengthening your core with core training is suitable for everyone. You do not need to be super fit. All it takes is the right technique and an awareness of your own limits. Whether you want a firmer body, better posture or relief from the persistent strain on your lower back muscles caused by a desk job, bodyweight core exercises are easy to learn. Activate your deep stabilisation system with 4 quick exercises in 10 minutes.
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Why activate the deep stabilisation system?
If the deep stabilisation system does not work as it should, the surface muscles take over its job. They cannot reliably keep the individual joints of the spine properly aligned. This leads to muscle tension, back pain and joint blockages.
The deep stabilisation system is responsible for correct posture, meaning how the head, spine, joints and pelvis are positioned in relation to each other. These muscles help keep you upright during all everyday activities, including sitting.
How to do core training: 4 core exercises
With core training remember that it is not about speed or beating your personal best. Instead, focus on good technique and correct breathing. Breathing is often the biggest problem. Never hold your breath during exercise. Learn to breathe correctly. Breathing exercises can help.
These core exercises are suitable for beginners. But they are also useful for active athletes. Doing endless crunches in particular can sometimes cause back pain. This pain may also be caused by overloading the surface muscles and a poorly functioning deep stabilisation system. Activate your core calmly at home. The exercises will also strengthen your abdomen in the right way. The order of the core exercises is random.
| Core exercises | time / repetitions | Number of sets |
| Plank | 20 s to 60 s | 3 to 4x |
| Glute bridge | 30 s to 60 s | 3 to 4x |
| Bird dog | 10x | 2 to 3x |
| Dead bug | 10x | 2 to 3x |
💡 Tip: Visible abdominal muscles (a “six pack”) do not come from training your abs every day. What matters is your body fat. You will not see your abs until you reduce your body fat level. You need to adjust your diet. To make them visible, you have to burn fat all over your body. You need to keep an eye on the calories you take in and burn. Genetics has a big influence on fat burning. Some people burn fat more easily, others find it harder.
1. Plank
An effective exercise and one of the most basic bodyweight core exercises. The plank has several variations. For beginners, it is important to master the correct technique and breathing in the basic position. Do not try to break records for how long you can hold it. Your fitness will improve over time. At first, start according to your abilities. There is no shame in holding it only briefly. What matters is that you are trying.
For the plank, lie on your stomach. Face the floor and place your palms on the floor at roughly shoulder level. Rest on your forearms. Lift your torso off the floor. Brace your core. Squeeze your glutes. Your whole body is in one straight line. Keep your head as you would when standing. Look down.
2. Glute bridge
Lie on your back. Bend your knees. Press your back into the floor. Focus on activating correct breathing. Now lift your pelvis and lower back up into a natural position. Do not push your pelvis as high as possible. Your shoulders stay on the floor. Press your feet into the floor and towards your body at the same time. Hold the bridge for a few seconds, then slowly lower yourself to the floor. Repeat the whole movement. Core exercises are not about fast movements but about a slow, controlled pace.
3. Bird dog
Engage your deep muscles by lifting opposite limbs while on all fours. Start this core exercise on all fours. Rest on your knees and palms. Brace your core. Your head is in line with your spine. Focus on your breathing. Slowly extend your left arm and right leg. The extended limbs are parallel to the floor and in line with your torso. Hold for 2 seconds. Slowly return and repeat with your right arm and left leg.
4. Dead bug
Settle onto your back. Your legs and arms point up into the air. Bend your knees so your legs form a right angle. Your arms stay straight. Press your lower back into the floor. Pay attention to bracing your core. With a slow movement, lower your left leg almost to the floor and extend your right arm behind your head. Your arm does not touch the floor either. Hold this position and brace your core. Slowly return to the starting position. Alternate with the opposite limbs.
Strengthen your core
Core exercises are often underestimated. Yet they are key to performance and strength, and not just in strength training. A strong core improves stability and coordination in everyday life and helps prevent back pain and injuries when handling heavy objects. Add core exercises to your morning routine. Reducing muscle tension also helps relieve stress. Your body will thank you by supporting good posture and giving you enough strength for all your activities in life. What do you think? Will you now start strengthening your body with core exercises?
