How to Do Best Core Strengthening Exercise

This core strengthening exercise is one of the most underutilized in my opinion. It used to be a common exercise among bodybuilders a long time ago recently it has come up in some yoga training.

What makes this exercise such a good exercise?

The great thing about this exercise is it makes it easy to engage your deep core muscles fairly easy. This can be quite a difficult task for a lot of people.
This core workout also engages not only your deep core but your diaphragm as well (which is part of your core).

The great thing about this exercise is with time you’ll gain more control over your deep core.

There are some research studies that have looked at core control and its ability to help reduce back pain in certain individuals when doing core strengthening exercises.

| Read more about Vacuum Workout 

How to Perform Core Exercise

• You can either do it sitting, standing.
• The best way to begin is by sitting position, this allows you to focus better on what you’re doing.
• The next step you can try to do, the core is standing core stretching.
• Once you’re comfortable in a standing position, begin by concentrating on the right perform technique core strengthening.

This ensures you’re using your deep core not just the rectus abdominal.

How to Do: 

1. Once you’ve set yourself up and have your core fully engaged, hold the position till you fatigue.
2. You should feel your core begin to burn, now remember keep breathing!
3. Take small shallow breathes through your chest.
4. Perform this exercise 3 sets 3-4 days a week, after a few weeks, you’ll notice how you’re able to control your core better.

Execution techniques

1) Supine core strengthening exercise

The simplest implementation. Perfect for beginners who are just starting to master such core exercises at home.

Lie on your back, bend your legs at the knees, stretch your arms along your torso.

1. Exhale smoothly, feel how the lungs are completely free of air.
2. Tighten the abdominal muscles as much as possible, pull in the stomach (as if trying to pull it to the spine).
3. Hold this position for 10-15 seconds.
4. Now take a shallow breath, being careful not to relax your muscles.
5. Repeat several times, then relax and restore breathing.

2) Sitting core technique exercises

You can do this exercise both sitting on a chair and on the floor. Try different options, decide which one is more convenient for you.

Take a sitting position, put your hands on your hips, keep your back straight.

1. Inhale and exhale deeply, completely releasing the air from your lungs.
2. After exhaling, pull your stomach in as much as possible, as if trying to press it against the spine.
3. Hold this position for 10-15 seconds (do not inhale).
4. After the specified time, relax and restore breathing.

3) Standing Core Exercises

This is the main core training method that you should go to after mastering the previous techniques.

Stand straight, legs slightly apart, so that the feet are hip-width apart. Now bend over a little and rest your palms on your hips.

Take a deep breath and exhale the air through your nose. Completely freeing the lungs from the air. At the same time, pull the walls of the abdominal cavity to the spine as much as possible (pull in the abdomen strongly).

1. Hold your breath for 5-10 seconds.
2. Do not relax, continue to hold the “belly under the ribs”. Keep your back straight.
3. Exhale gently, repeat the exercise after 20-30 seconds.

Training scheme for beginners

You need to do core strengthening at least 3-4 days a week. You have to perform 4-6 approaches daily. You can divide them into two passes:

• In the morning, always on an empty stomach;
• In the evening, not less than 2 hours after eating.

The training program for beginners looks like this:

• 1 week – 4-6 sets of 15-20 seconds;
• 2 weeks – 4-6 sets of 30 seconds;
• 3 week – 6-8 sets of 45 seconds;
• 4 week – 6-8 sets of 50-60 seconds.

According to experienced athletes, the number of approaches is not so important as the time of maximum retraction of the abdominal muscles and the regularity of the exercises.