Core muscles – everyone has heard of them, but not everyone knows where they are located. It is time to change that! The core muscles, also known as the deep muscles, mainly include the muscles of the abdomen, hips and the lumbar area, which make up the core of your body. They are a frame which protects your spine and helps you to maintain the correct body posture every day.
CORE MUSCLE TRAINING
Discover a sample set of exercises prepared by trainer Marta Hennig, which you can include in your daily workout plan. Do the exercises shown in the pictures in three series of 30 seconds. Start today! 😉
[Translate to English:]
TRENING MIĘŚNI CORE
Poznaj przykładowy zestaw ćwiczeń, przygotowanych przez trenerkę Martę Hennig, który możesz włączyć do codziennego planu treningowego. Wykonaj ćwiczenia widoczne na zdjęciach w 3 seriach po 30 sekund. Zacznij najlepiej już dzisiaj! 😉
The plank – start off in a kneeling position with your elbows and forearms flat on the ground and them move into the forearm plank position. Retract your shoulder blades, tense your stomach muscles, line your hips up with the rest of your body and tense your gluteal muscles. Look down at the floor.
The BirdDog – start off in a kneeling position with your elbows and forearms touching the ground. Slowly raise one arm and the opposite leg, hold for two seconds and return to the starting position. Change sides.
The side plank– lay on your side on your exercise mat. Move to the plank position, remembering to keep your elbows below your shoulders and do not let your hips sag. If you are a beginner, put your upper leg in front of you.