How core muscles are optimally strengthened

Exercises to strengthen the core muscles for heavy physical work

07/18/2014

The trunk muscles have to compensate for strains of the spine, such as heavy lifting. That is why it is important to specifically strengthen the trunk muscles. An expert explains in conversation with the news agency „dpa“, what matters and which exercises are particularly suitable.

Back muscles have to balance strains of the spine
People who do heavy physical work should focus on their core muscles while exercising, as this muscle group has to balance the strain on the spine, says Daniel Kaptain from the German University for Prevention and Health Management / BSA Academy in Saarbrücken , The expert recommends functional or coordinative training.

Several muscle groups are simultaneously addressed and strengthened, so that training stimuli are applied almost to the entire body, similar to everyday stress. For the squat is a good example, so Kaptain. „On the legs you feel dynamic forces through the flexion, but at the same time the spinal column musculature is stabilized by the straight back, "he explains to the news agency, saying that this exercise is comparable to lifting and carrying in everyday life.

Functional training strengthens the back muscles and improves coordination skills
According to the expert also exercises with free weights such as dumbbells are well suited. They are more advantageous than training while sitting on weight machines. All exercises should be carried out correctly in order to exclude bad stress. A trained coach in the gym knows what to look for.

The functional training is not only suitable for strengthening the muscles but also for improving the coordination skills. According to Kaptain, injuries to the back could be avoided in everyday life.

In addition, other training systems focus on the training of the core muscles and the middle of the body. For example, in the Pilates, yoga and core training, harmonizing movements are performed that are designed to simultaneously stabilize the body and promote good posture.