November 24, 2022, 9:47 am | Read time: 4 minutes
A strong core is essential for effective muscle building. Fitness star Erik Jäger, known as the “Capital Trainer” on Instagram, demonstrates two highly effective exercises for the core in the video. No equipment is needed.
Whether sitting, running, or training–the core muscles, known as the “core” in English, serve as the stabilizer and power center of our body. Our upright posture is maintained by the core muscles. Therefore, core training is crucial. Personal trainer star Erik Jäger shows two exercises in the video above that can specifically train and strengthen our core. Both can be done comfortably at home without equipment.
Overview
Why is core training so important?
Anyone who has had the honor of working with a good personal trainer knows: Solid muscle building is not initially about exercises for maximum strength gain. Stabilization is first on the training plan. Specifically, this involves building the often underdeveloped core muscles. This refers to the deep-seated muscles in the body’s center along the spine between the diaphragm and hips, which ensure we can perform movements in a controlled, stable manner.
When thought through consistently, core training or exercises that strengthen the core muscles also lead to more effective muscle building later. In short, the power can flow through the muscle more quickly, promising more strength.
How do I know if I have weak core muscles?
This is why a good trainer first checks the condition of your core muscles. The core is initially strengthened with core training before targeted exercises for individual goals like a six-pack, big arms, or a firm butt are tackled. Signs of weak core muscles include poor mobility or poor posture. With the two bodyweight exercises “Shrimp” and “Beetle,” personal trainer Erik Jäger demonstrates two effective isolation exercises for the core muscles in the video above, which can be easily done at home without equipment and perfectly alternated.
Also interesting: What must you do to get a six-pack?
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Core training in the video–the exercises
Shrimp
Lie on a mat with your shoulder blades, lower back, and pelvis in contact with the floor. From this position, bend your legs at a 90-degree angle and press your palms firmly against your thighs. Try to hold the tension for 30 to 45 seconds. Then continue: Simultaneously raise your right arm, extend your right leg as low as possible without touching the floor, and return to the starting position. Perform this movement 10 times per side–whether alternating or first left, then right, is up to you.
Beetle
A slightly modified starting position leads to the Beetle: Bend your legs in a supine position at slightly less than 90 degrees and place your hands behind your head. Bring your right elbow to your left knee while extending your right leg parallel to the floor as low as possible. Do not touch the floor! Draw the knee up to hip height. Switch sides! Left elbow, right knee, etc. … Alternate sides at least 10 times. If you can, do 3 sets with short breaks. The tension on the other side remains consistently high.
What should you pay special attention to when performing the exercises?
In both core training exercises, make sure not to arch your back during the movements. This can be achieved by constantly ensuring that your back maintains contact with the floor. Your abs should remain tightly engaged the entire time.
About the person: Erik Jäger is a veteran of the personal trainer scene. He made a name for himself early on Instagram as the “Capital Trainer,” where he now has over 80,000 followers. Since 2020, he has been a trainer at the fitness company Peloton.
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