Strengthening exercises for the central muscles of the body (Core)

Strengthening exercises for the central muscles of the body (Core) ========================================== When talking about the "blind" (core) muscles, the image of the rectus abdominis usually comes to mind, but the reality is much broader. Muscles such as transversus abdominis, erector spinae, pelvic floor, and diaphragm play a vital role in supporting the spine, pelvis, balance, and daily movements. Core internal and external muscles; Building a strong foundation **Clinic muscles consist of two categories:** 1. Inner Core: Includes transversus abdominis, multifidus, diaphragm, and pelvic floor. These muscles work together to support the spine and provide natural stability. 2. **External muscles (Outer Core):** including erector spinae, abdominal and oblique muscles. These muscles are responsible for movements such as bending, turning and maintaining a sitting or standing position. Why is it important to strengthen the central muscles of the body? **1. Stabilization of joints and spine** Central or blind muscles, such as transversus abdominis, erector spinae, pelvic floor and multifidus, play an important role in stabilizing the spine and reducing the pressure on it. These muscles act like an internal belt and by increasing the intra-abdominal pressure, they reduce the unnecessary load on the discs, ligaments and vertebrae of the back. Studies have shown that exercise programs to strengthen deep blind muscles improve neuromuscular control and spinal stability; So that the back pain is significantly reduced and movement balance is improved. **2. Increasing balance and preventing falls** Strong blinds improve balance and proprioception—especially in the elderly—and reduce the likelihood of falling. **3. Improving movements and increasing daily and sports performance** The ability to carry out activities such as lifting, turning or running without putting extra stress on the joints is the result of the precise coordination of blind muscles and nerve pathways. Weak blind muscles lead to overcompensation of other muscle groups and inappropriate body movement, including twisting and bending and straightening movements. But by strengthening the central muscles, motor control and balance are improved: - For athletes, blind stability means effective power transmission, increased balance and reduced risk of injury. In everyday life, improved spinal control makes it easier to perform activities such as lifting weights, bending, or standing for long periods of time, creating a greater sense of comfort. **4. Prevention of injury and inefficient movements** A weak core leads to overuse of other muscles or incorrect movement patterns. A strong core improves power transmission in the body and prevents chronic injuries. **5. Better breathing function and internal body control** The diaphragm muscle acts in the center of the respiratory system and helps to increase the intra-abdominal pressure. This pressure increases the stability of the spine and reduces the load on the vertebrae during intense movements. **6. Prevention of injury and back pain** Poor eyesight is one of the main causes of back pain. Meta-analyses and clinical trials (RCT) show that blind axis musculoskeletal exercises (CSE) are more effective in reducing back pain, improving muscle thickness and strengthening balance than general spine exercises. In addition, studies in different countries (Iran, USA, Türkiye, etc.) have confirmed that blind exercises provide more lasting benefits than other simple exercises. These results show the importance of focusing on these muscles to prevent repeated injuries and reduce the reversibility of pain. ### **🛠 Scientific evidence about the central muscles of the body Several studies, including meta-analyses and controlled RCTs, have shown: Blinded strengthening programs improve motor function and pain in chronic low back pain patients. - In the short term, flexibility, balance and bicycle control of arm and leg activity increases with blind exercises. - Proper activation of deep muscles (for example, transversus abdominis) even before performing movements, provides effective stability. Strengthening exercises for the central muscles of the body (Core) ### 1. Plank movement ** How to do it correctly: 1. Lean on forearms and toes, elbows directly below shoulders. 2. Keep the body in a straight line (from head to heel), without lowering or raising the hips. 3. All blind muscles, shoulders, hips and legs should be involved - so to speak, creating tension in the whole body. Tricks for better performance: - Before starting, pull the navel towards the spine to activate the deep muscles. - Maintain calm and regular breathing during the exercise, keep the abdominal muscles tight. - Starting with 30 seconds is suitable for beginners; Then add 10-20 seconds to the time every week. People aged 20-30 should hold the plank for 1-2 minutes, people over 60 should hold it for 20-30 seconds. ### 2. Dead Bug (Dead Bug) ** How to do it correctly: 1. Lie on your back; Place your hands and feet perpendicular to the ceiling. 2. Slowly bring the right arm and left leg towards the ground, without leaving the back. 3. Return and repeat for each side. **Key benefits: - Activation of deep muscles such as transversus abdominis and multifidus, increasing the stability of the spine. - Improving neuromuscular coordination and helping to prepare for sports training. **Tricks for better performance: - Always keep your back on the ground. - Take help from coordinated breathing; Exhale while lowering the limbs. - For beginners, just move one arm or one leg and progress slowly. ### 3. Bird Dog Movement ** How to do it correctly: - In the four-legged position, the spine is straight. - At the same time, raise the right hand and the left leg until it is parallel to the ground. - After stabilizing for a second, slowly return to the center. **Obvious benefits: - Increasing the stability and strength of the spine and effective back pain relief. - Strengthening coordination and balance, simultaneous movement of limbs without body tremors. **Tricks for better performance: - keep the trunk and pelvis steady; Avoid turning or bending. - To start, perform with your toes and knees on the floor. ### 4. Pallof Press ** How to do it correctly: 1. Stand in front of a resistance band or cable machine; The height of the strap on the chest. 2. Stretch your hands in front of your chest and keep your body still. 3. Pull the band away from the body until the arms are stretched, then return with control. Important benefits: - Strengthening the anti-rotation power of the trunk, lateral stability of blind muscles and increasing coordination. - Its implementation improves the performance of exercises such as squats and deadlifts and prevents injuries during heavy movements. **Tricks for better performance: - The body should remain consistent with the sense of stability—not twisting or tilting in any way. - To begin with, it is more suitable to work in a kneeling position so that it is easier to learn to maintain balance. ### 5. Glute Bridge Movement ** How to do it correctly: 1. Lie on your back, knees bent, feet hip-width apart. 2. Tighten the buttock muscles and raise the buttock from the floor to form a straight line from the shoulder to the knee. 3. Hold for a few seconds and lower. ** Main benefits: - Activation of Gluteus maximus, medius, minimus, back and hamstring muscles. - Improving the position of the pelvis, back, and helping the central stability of the body. **Tricks for better performance: Put pressure on the heels, not the toes. - Avoid arching your back too much at the highest point—hips, legs, and shoulders should be in line. ### The principles of accurate and safe execution during strengthening exercises for the central muscles of the body **🌱 1. Engaging Deep Muscles: Smart Activation** To activate the deep blind muscles, the mental image of "pulling the navel to the spine" is very effective; This simple technique makes muscles such as transversus abdominis and pelvic floor come into action, without much pressure on the most superficial layers of the abdomen or spine. Before each exercise, do one or two diaphragmatic inhales and exhales, simultaneously pulling in the abdominal muscles—this step is called "bracing," which stabilizes the spine in a safe position. **🫁 2. Correct breathing: an inseparable partner of training** A shallow breath in the chest is not enough; You should take advantage of 360 degree diaphragmatic breathing. That is, with a deep breath down and the most lateral part of the chest, strengthen the control of the breath and the diaphragm muscle, and with the exhalation hold the blind muscles. This breathing style, while increasing stability, reduces unbalanced pressure on the spine and removes tension from the neck and shoulders. **🔄 3. Controlled and gradual movement: quality over quantity** Contrary to popular belief, blind training should not be done with rapid movements or a large number; Quality of movement is a priority. Harvard studies recommend that you apply the number of repetitions or time only until correct form is maintained. For example, in the plank, if the hips go down or up a little, or in the dead bug when the back is arched, that movement must be corrected or interrupted. **🪜 4. پیشرفت تدریجی: از ساده به پیشرفته** If you start heavy training, you may not maintain proper form or even get injured. It is better to follow this path: - First stage: knee plank, simple lateral stretch or hip bridge with the help of the body - Stage 2: Complete Plank or Bird Dog without assistance, Complete Dead Bug - Third stage: One-handed plank, Pallof Press with a band or cable, side plank Increase time or intensity by 10-20% as you improve form and endurance. #### ✅ Final tips for safety and effectiveness - Short warm-up (such as walking or dynamic movements) is beneficial to increase blood supply to deep muscles. - Number of sessions: 2 to 3 times a week is enough; Blind muscles also need rest. - Get feedback: film or mirror helps maintain form. Applying blind muscles in everyday life **🔁 Combination with Functional Training** Functional training strengthens the blind muscles in many everyday movements, not just in the gym. Movements such as squats, deadlifts, and deadlifts require core stability by themselves. These exercises improve multi-muscle coordination, improve mobility and reduce the risk of injury. For example, when squatting, the oblique muscles automatically contract to keep the spine in a safe position. This means the blind is also used in everyday tasks—like picking up shopping or getting up off the floor. **🧳 moment to moment: daily use of the blind Blind muscles should be active in simple daily activities. When lifting objects from the ground, or even carrying a child or a heavy bag, if you hold your breath, the deep blind muscles will automatically activate and reduce the pressure on the lumbar vertebrae. This simple method shows that blind muscles are involved in protecting the spine at all times (turn0search32). **⏱ Continuity of exercises: short and continuous New research shows that short daily workouts (3-5 minutes) are more effective than long weekly sessions in many cases. This style of training makes the body gradually get used to it and the possibility of injury decreases (turn0search1, turn0search19). In addition, short and varied exercises (micro-workouts) by maintaining sufficient intensity, can have a significant effect on heart health, muscles and flexibility, without the need to spend a lot of time in the gym (turn0search21). Suggested method: - Take 3-5 minutes daily for a blind exercise such as plank or dead bug - Do micro-workouts like a few planks in between routines - add exercise to short segments of life; For example, when waiting in line or between activities ### ✔️ Practical tips for blind integration in life 1. Stand Up Squat – Engage the blind muscles when rising from a chair without support. 2. Controlled stair climbing – Keep your abdominal muscles gently contracted as you climb the stairs. 3. Carrying shopping with a straight torso - when picking up shopping from the floor or putting it into the car, keep the blind muscles engaged to reduce the pressure on the back. 4. Seated intermission – Every 30 minutes at work, do a 30-second plank or deep breaths with blind muscles. Conclusion With specific and basic exercises, you can strengthen the structure of your blind muscles, improve balance and daily performance, and prevent pain and instability of the body. In addition to physical health, this path also strengthens self-confidence and quality of life.