Flat stomach, slim waist, healthy back. Core exercises are a real all-rounder and an insider tip among professional athletes. Which exercises and equipment are best for training the abdominal and core muscles ?
Meanwhile, some professional athletes use core training to keep fit. The training method achieved a new status under Jürgen Klinsman. As the national coach at the time, he integrated core training into the German national team's preparations for the World Cup. Competitive athletes such as Mia Hamm (two-time Olympic soccer champion) and Mary Pierce (two-time Grand Slam winner) have also discovered the core program. What is core training? What do I need for an effective work-out? What equipment can I get in the gym for core training?
What to consider when buying strength equipment for the abdomen?
What is core training?
Core training is part of the so-called functional training and consists of complex exercises that use entire muscle chains. With the help of special core exercises you train especially the abdominal, back and gluteal muscles, which connect the upper and lower body. In short: your core.
Why is a strong core important? - One answer to this question is provided by the muscles located around the center of the body. They are involved in almost all movements and are heavily used. For this reason, you should give them special care.
Targeted training with a positive effect
By training your core muscles well, you strengthen your lower back and prevent troublesome back pain. A strong core is important for an upright, healthy posture. Varied core exercises also strengthen deeper muscles, giving your entire body greater stability. During a core workout, you specifically train the abdominal, back and gluteal muscles. A flatter stomach, slimmer waist and toned body are the reward for your efforts.
What should the core area in the gym include?
Ideally, you'll provide your members with a dedicated core area that includes a variety of innovative equipment. For strengthening the core and abdominal muscles, you can use an abdominal press, back extension machine, twister or a power station with cable pulley. A wall bars, pull-up bar and sling trainer are also ideal. In addition, the core area should provide enough space for free exercises on the mat. So enough space for training with kettlebell, barbells/ dumbbells or medicine ball.
Training with kettlebells for a strong core
Core training is not about strength training, i.e. purely building up muscles, but rather strengthening the entire body. A popular and highly effective way to achieve this is training with kettlebells. What are kettlebells? They are iron balls with handles that allow you to pull, push and swing the kettlebell. Core training with kettlebells is not just about lifting the weight of the iron ball, but keeping your balance while doing so.
Whether it's squats, lunges, side crunches or push-ups. A tight torso is important in any kettlebell exercise. The back should be straight, the pelvis slightly tilted forward to avoid a hollow back.
The iron weights with a handle are real all-rounders. Since they are available in a wide range of weights, training with kettlebells is equally suitable for beginners, professionals, young and old. Additional equipment for targeted core training: barbells and dumbbells, sandbag, medicine ball and ropes.
Overview of suitable training equipment for core training
- Strength equipment such as abdominal press, back extension machine, twister, cable pulley
- wall bars, pull-up bar, sling trainer
- free weight area with kettlebells, barbells and dumbbells
- further equipment like sandbag, medicine ball or ropes
Find the right training equipment for your core workout now!
Find core training equipment now
Editorial fitnessmarkt.de (EA)
Image credit: #114162448 bernardbodo AdobeStock
Published on: 18 July 2019