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how are we everyone my name is max and
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i'm a my pro team personal trainer today
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we're going to talk about how to build
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the key points we'll cover are number
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one what does it mean to build a strong
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core number two why is having a strong
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core good and number three how to train
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your whole core so let's begin what does
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it mean to build a strong core firstly
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we should look at what we mean when we
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talk about our core people immediately
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think of abs when a core is mentioned
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but there is a lot more to it than this
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our core is made up of layers of deep
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muscle which help to support our pelvis
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spine glutes back hips and stomach these
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are the foundation which keep us upright
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our posture strong and allow us to bend
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run jump and really any other type of
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movement the several main core muscles
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are the rectus abdominus our six-pack
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muscles transverse abdominus our lower
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abs the obliques the muscles on our
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sides the multifidus the muscle in our
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lower back the erector spinae the
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muscles that run along the spine the
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diaphragm the muscle at the bottom of
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our rib cage and our pelvic floor
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muscles the muscles low in our pelvis
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which help control things like
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continence so when we talk about
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building a strong core we actually are
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talking about the strengthening of a
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large group of muscles to improve our
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body's foundational strength which can
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help to improve our performance in most
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areas whether that be sport specific or
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just regular life this brings us on to
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number two why is having a strong core
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good core strength is important to
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everyone and doesn't just apply to
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athletes as we mentioned in our last
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point it is key to things such as
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posture balance and stability so
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actually becomes even more important the
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order we get to help us maintain our
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ability to function by ourselves and
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complete day-to-day activities without
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the support of others so whether we are
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talking about sport specific actions
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like swinging a golf club or just simply
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something as mundane as bending down to
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tie our laces core strength is a key
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factor in making these movements easier
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and enabling us to perform them better
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looking at the other side of it also a
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weak core could actually leave us
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susceptible to poor posture lower back
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pain and other muscular injuries which
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links into research suggesting that
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strengthening our core muscles can
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potentially help improve things such as
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back pain finally how do we train the
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whole core there are certain things like
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targeting the abdominal muscles which is
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what most people will immediately think
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of when we say training core and whilst
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this will help our core strength to
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train the core as a whole would focus
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more on compound exercises a compound
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exercise or compound lift is a
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multi-joint movement that works multiple
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muscle groups at the same time
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these are things such as squats bench
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presses press-ups planks and deadlifts
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if we look at the squat as our example
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this lift works just about every muscle
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within our core this is because we
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contract and engage the core muscles to
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stabilize ourselves as we lower
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ourselves down and then also lift
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ourselves back up all of these types of
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compound exercises help to improve our
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core strength so as we progress our list
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by either lifting more weight or
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performing more reps our core strength
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is continually progressing also okay
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everyone that just about covers
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everything today thank you for joining
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me make sure you are like and subscribe
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to the my protein channel and i'll see
