A set of effective exercises for working out cortical muscles

A set of effective exercises for working out cortical muscles

A weak body center is a bulging belly, sore lower back, uneven posture and flabby buttocks.

The cortical muscles aren’t just abs. They include oblique, rectus and transverse abdominal muscles, small and medium gluteal muscles, posterior thigh muscles, etc. Most of the muscles are hidden. Their task is to stabilize the hips and spine, as well as to ensure the transmission of force impulse from the upper body to the lower body.

Fitness trainer

The cortical muscles are key in supporting the bony corset.

Why exercise the cor?

• The health of the spine is improved.
• A beautiful posture is formed.
• The abdomen becomes flat.
• Strong and embossed abs appear.
• The lower back is strengthened.
• Hips and buttocks gain relief.
• The body becomes more powerful.
• A narrow waist is formed.
• You improve your strength in bench press, deadlift and squat.

Alexandra: As we age, muscle mass decreases and fat increases. Well-developed bark muscles will keep the figure beautiful. According to the norms, the waist of a healthy adult male should not exceed 98 cm. In women, the maximum figure is 78 cm. Large figures are considered a deviation, indicate obesity and health problems.

If you are involved in strength sports or martial arts, strengthening the muscles of the center of the body will increase your physical abilities. A lot of movements start with the cortical muscles and move to the legs and arms and are then transferred to the barbell in the form of a punch, throw or kick. If the body’s torso is weak, the momentum will be the same.

Alexandra: Perform basic exercises with free weight. Pay attention to stretching, even if you do not aspire to possess the figure of a bodybuilder. Most cramps can come from overstretching these muscles. Stretching them will relieve a lot of pain. You don’t need to train your core every day. It takes 24 to 72 hours for the muscles to recover from a workout. Allow your muscles to recover so that your progress is permanent.

Exercises for powerful kor muscles

Lunges with twists

Execution technique:

• With a straight back from a standing position, lunge forward with one leg, bending at the hip and knee joints.
• Lower to a 90-degree angle at the knee.
• Make a turn of the torso toward the knee.
• Push yourself up with your front leg to the starting position.

Perform three approaches of 15 times for each leg. Rest between approaches – a minute.

If you consistently perform 3-4 exercises from the list three times a week for 30 minutes, you will get rid of a bulging belly, sore lower back, slouching posture and flabby buttocks. Don’t forget to eat a healthy diet and get a good night’s sleep.