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CORE EXERCISES

Core exercises are highly effective and accessible to all fitness enthusiasts! 
They strengthen "deep muscles" in the abdomen and back to give you a flat, toned stomach and a strong, aligned back!

CORE EXERCISES

While core stability is an essential part of every athlete's training, it is also a beneficial training method that is accessible to everyone! Core exercises require you to contract muscles and keep them engaged without moving for a sufficiently long period to target your deep muscles. 
The exercises are varied and can be adapted to your skill level, making it easy to get started, improve quickly and see the results of your hard work.

all about core stability 

What is core stability training? A trend that is making a comeback in nearly all athletic disciplines. Which is good news because, with proper core stability, you build strength, improve your athletic performance and prevent future injuries. The most popular core exercises are: press-ups, abdominal exercises, squats and pull-ups.

But what does it involve exactly?

It is the strengthening of superficial and deep torso muscles with specific exercises. These muscles create a stable connection between the chest and abdomen.

And good news: to get a solid core, you just need to fit a few easy exercises into your training programme. The main exercises are press-ups, abs, squats and pull-ups. The goal of each exercise is to strengthen your muscles. To this end, you must contract the muscles and here is where core exercises differ from classic ab moves. Core stability exercises require you to hold a certain position for as long as possible.

CORE EXERCISES

the benefits of core stability 

Good core stability is essential for your physical well-being and health! 

Full-body toning with core stability
Core stability exercises work your entire body: abdominal muscles, abdomen, obliques and even glutes.

Improve your posture, balance and flexibility
Core work strengthens the muscles that support your spinal column and improves your coordination and concentration. It can also improve your flexibility.

Lose weight
Core work can help burn calories. Making it a habit to do core exercises daily can improve your metabolism while resting.

Lower stress
Core exercises can stretch the muscles you use daily, thereby purging toxins from your body and stress from your day 

WHEN TO DO CORE STABILITY EXERCISES 

Core exercises can be combined with a full training programme or be included in other sport activities. For example, runners often do core exercises in addition to their regular training.
Core stability exercises can also be added to a rest day. To achieve noticeable results, core exercises should be done at least twice a week. 
They are very easy to do at home, you just need a floor mat for extra cushioning (to your hands, elbows, knees, feet) and you're ready to get started!

a comfort must-have: FLOOR MAT

Core stability exercises are usually done on the floor. We recommend that you do these movements on a good floor mat so that you can exercise comfortably while also protecting your back and joints.

CORE EXERCISES

plank

The plank is one of the best core stability exercises because it improves your overall posture by developing your ability to perform isometric movements. However, it is important to perform the movement correctly to get results.

What muscles are used?
The plank is a bodyweight exercise. It targets the abdominal and back muscles as well as the arms, shoulders, glutes and thighs.

How to plank correctly
Your back should be straight and parallel to the ground.
Hold this position, making sure to contract your abdominal and glute muscles.
Be careful not to raise your glutes too high
If you experience lower back pain, your pelvis is too low

CORE EXERCISES

side plank

As its name suggests, the side plank is a core stability exercise that requires you to do a plank on the side. The goal of this exercise is to target your sides and eliminate love handles.

What muscles are used?
The side plank targets the deepest muscles in your abdominal belt, like the transverse abdominis and oblique muscles. Some back muscles, like the lumbar and quadratus lumborum muscles, are also used. All of the glute muscles come into play as well, including the gluteus maximus, medius and minimus.

How to side plank correctly
Place your right hand on the ground, underneath your right shoulder and shift towards the right
With your legs straight and together, lay your left arm on your side and raise your hips so that your body is at a diagonal, from your shoulders to ankles.

superman

The core stability exercise called Superman is the ideal exercise for targeting your back and lumbar muscles. Using isometric contraction, it strengthens your deep lower back muscles to improve your posture. The Superman can also alleviate any back pain you may experience at the end of a busy day.

What muscles are used? 
This exercise targets the erector muscles of the spine and the quadratus lumborum muscles. The muscular groups located at the lower back.
To a lesser extent, core stability moves that target the lumbar muscles will also work the gluteus maximus and hamstrings.

How to do the Superman
Lay down on your stomach
Stretch out your legs and place your hands on either side of your head.
Raise your legs and chest simultaneously while contracting your lumbar muscles.
Hold this position, without moving, then relax this contraction when you need a break

To avoid injury, pay careful attention to your head position and the curve of your spine

CORE EXERCISES

glute bridge

The glute bridge is a glute exercise that can be done easily at home because it does not require any special equipment. If you stay committed and practise glute bridges
regularly, it is one of the best exercises to improve your overall health and well-being.

What muscles are used?
The glute bridge effectively strengthens and grows glute muscles. It mainly targets your gluteus maximus It can also reduce back tension. In addition, it stimulates all muscles in the abdominal belt as well as deep muscles like the large transversal muscles, the rectus abdominis and obliques.

How to do a glute bridge
Lay down on your back
Bend your legs so that your feet are near your glutes
Lay your hands flat on the ground, on either side of your body
Press down through your feet to bring your glutes up until they are in line with your chest and thighs. Your arms are used to stabilize your body.
Hold this position for several seconds while contracting your glutes
Return to the starting position and repeat

ab wheel

The ab wheel is a tool used to do weight training exercises. During cross training or weight training workouts, the ab wheel can help amp up the intensity and target your abs and arms with a dynamic movement. And if your goal is strength training, the ab wheel is the only accessory you need to target your abdominal belt while stimulating your proprioception.

What muscles are used?
As you may have guessed, the ab wheel provides a dynamic abdominal workout. But the clue in its name is a bit reductive. First, the entire abdominal belt is targeted with exercises using the ab wheel, including the rectus abdominis, oblique, transverse and lumbar muscles. And because the ab wheel works by rolling back and forth, it also works your shoulders and triceps as you use the floor or handles to balance.

How to use the ab wheel
The ab wheel works by putting either your feet or hands on the handles and rolling the wheel back and forth. Depending on the exercise, you either kneel on the floor or support yourself on your hands and use your abdominal belt to roll the ab wheel back and forth. And you have the choice between two modes depending on the wheel's position: “stable” or “unstable”. You can increase or decrease the wheel's stability: by forcing yourself to roll the wheel in a straight line, you work your proprioception even more.