Exercises: core

The exercises in this section focus on the core, an important area for strength, fitness and stability. Do not confuse the term ‘trunk stability’ with core strength. Few people really need strong core muscles – endurance, tone and the ability to maintain a stable posture while performing other activities are the most important.

All exercises benefit from core stability and high resistance from the lower back. Together they protect against lower back pain – one of the most common complaints in Western society. For athletes, core stability means a good basis for throwing further and more powerfully, for better processing body contact and for staying balanced.

Only with the correct technique are the core muscle exercises safe and effective. Keep the spine in a neutral position and minimize the use of secondary muscles.

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The walkout on the fitness ball trains the abdominal and back muscles. By using a fitness ball, various muscle groups are forced into action

The chop is the sister exercise to the lift and is the mirror image of that exercise, this time from high to low.

The lift involves complex movements in various directions using both the arms and legs. It is often done together with the chop.

The back extension stretches and strengthens the muscles in the lower back. It is usually done in the gym on a special machine.

The bridge targets the glutes, hamstrings, abdominal muscles and lower back muscles. Great for rehabilitation exercise for lower back pain and core stability.

The superman is intended for the stable torso. No special equipment is required for this exercise, so it is also suitable for home use.

The bicycle crunch for advanced users hits the rectus abdominal muscle hard. The result can be a six-pack, something that many athletes strive for.

The cross-body crunch is a little more challenging because the movement is larger. The exercise mainly focuses on the oblique abdominal muscles.

This abdominal exercise (the crunch) has been done thousands of times. No special equipment is required for the crunch, so it is suitable for home use.

The plank stabilizes the torso and also trains stability in the shoulder blade. The goal is to hold the position for as long as possible.