The trainer explained the importance of working the cortical muscles

Today, it is quite common to find recommendations from fitness experts about the need to work with the cortical muscles. Separate sets of exercises for this area of the body are found in almost all sports programs. Akulina Bakhturina, senior trainer of the international network of ballet and stretching studios LEVITA, told Izvestia about why it is necessary to pump these muscles.

"Bark muscles - this is not at all a generalizing word and not a contraction that denotes the muscles of the body, as often many people think. The cortical muscles are a whole group of muscles that are responsible for stabilizing the body. These include the rectus abdominis and transverse abdominis muscles. It is the latter that is the deepest muscle, among others. The inner and outer oblique muscles also belong to the cortical group. They are the "straighteners" of the spine. This also includes the multifidus muscle, quadratus lumborum muscles, diaphragm and pelvic floor muscles," the trainer explained.

According to her, with proper work with this group of muscles you can not only improve stabilization of the body, but also form a beautiful posture, ideal silhouette, get a more noticeable and natural relief. Emphasis on working these muscles also helps to reduce discomfort and pain in the back and lumbar region.

Bakhturina also listed a number of exercises that will help strengthen the cortical muscles.

Exercise "dead bug"

The starting position is lying on the back, which is tightly pressed to the floor. The pelvis should be tucked, the lumbar - without flexion, and the shoulders are straightened. In this position, you need to stretch your arms up, legs bent at an angle of 90 degrees and lifted off the floor. Then you should start pressing your hands on your knees, and your knees on your hands to create tension. Then you should take one arm back, and the opposite leg should be pulled forward. After you need to return to the starting position and do the same with the other arm and leg.

Exercise "gluteal bridge".

In the initial position you need to lie on your back, bend your legs at the knees, put your feet on the floor at shoulder width, and stretch your arms along the body with palms down. From this position it is necessary to twist the pelvis, tense the abdomen, pull it up to the waist, and then slowly lift the pelvis off the floor. The buttocks should at the same time be tightened. It is necessary to ensure that the weight of the body does not transfer to the cervical region. It is necessary to lie on the shoulder blades. When lifting the pelvis, it is important to reach the top point and, slowly spreading vertebra after vertebra, leisurely return to the starting position.

"It is believed that this exercise is focused on pumping up the buttocks, but, in addition, it allows you to work well and cortical muscles. The main thing is slow and precise execution with maximum muscle tension," - emphasized the trainer.

Exercise "plank"

Any variation of plank works on strengthening the cortex muscles - from the classic, to the side and reverse. The first assumes performance on outstretched arms. It will be a little easier to perform the exercise on the forearms. The main condition is a static body position for at least one minute, maximum muscle tension, flat back without deflections.

"Various variants of the plank with complications can be selected to suit your level of fitness and individual sensations. For example, if there is diastasis, I recommend performing reverse or side planks," - said the specialist.

In late September, Bakhturina told "Izvestia" about how to properly pump abs. She warned that you should first learn about medical contraindications, because, for example, with diastasis, you can not perform standard exercises. Bakhturina also named the lack of a comprehensive approach and regularity as mistakes when training for abs.