Mistakes you are doing when Training your Core

Mistakes you are doing when Training your Core

Your core muscles are the connection between your upper and lower part of your body. you could have strong back, chest and shoulders as well as great legs! However if your core that connects both is weak, you won't be able to function properly. Your core is the foundation that connect both parts, upper and lower body and makes you function effectively. Here are some mistakes that you may be doing when training your core.

Mistake #1: Not Training your core enough 

You should use your core when training other muscles. improve that mind muscles connections when training and have a tight core when doing some exercises, for instance squat. If you train your core once a week that means it is undertrained !!! dedicate at least 3 training sessions where you target your core. 

Try to have at least 3 sets of 12 repetitions or reach muscle failure when training your core. Relying on working out your core when training other muscles, will make you under train and not reaching out your full potential. 

Mistake #2: Not targeting your inner core

Without being very technical, most people target only the upper muscles of their core and overlooking or not being aware of the inner one. The inner muscles of your core are the one that hold your internal organs as well as providing stability when moving. I have learned one simple exercise that target your inner core muscles that you can do anywhere anytime without being noticed that you are working out.

You may have tried this as a kid without being aware of it s benefice. Start by inhaling and then exhaling while imagining to make your navel touch your spine. Try keeping your stomach hold in that position and keep breathing normally. When tired you can let go of it rest for 30 seconds and do it again. You can do as much repetitions as you can.This exercise will improve your core strength too. You can do it while sitting or laying on your back. Some people do it when having knees on the floor, hands under shoulders and a back parallel to the floor. They also call it vacuum exercise for abs. 

Mistake #3: Doing the wrong exercises

Be picky when working out your abs. Many exercises seem to be targeting your core, when in fact, they are just moving other parts of your body. The common mistake when doing leg raises to workout your core is keeping your legs straight. It is much better to bent your knee and raise your legs. By doing it this way you are targeting your abs more than using your hip flexors.

Mistake #4: Not training your obliques

Be  creative and train your obliques as well, to have that great core that look good even on the sides. If you have fat on the sides of your core, you will have to lower your body fat by engaging in some training routines to get red of it. There is not a such thing called spot targeting exercises for fat.
There are so many great exercises that will target your obliques. Pick the ones that fit your routine.

A Last tip, keep your lower back on the floor when doing crunches on the floor. Do quality reps, by having a slow controlled tempo. 

Make sure to consult your physician if you have a medical condition before trying new exercises. 

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