So what does
it mean when
someone
talks about
the "core"
and why does
core
training
matter? Is
it just
another
fitness
buzz-word?
In simple
terms, the
core is what
connects
your upper
body to your
lower body
and
transmits
forces
between
them. The
core is all
the muscle
that
surrounds
your
midsection
on all
sides.
The core
isn't simply
your
abs...it
consists of
all the
layers of
muscles
surrounding
the
midsection.
The function
of the
internal
"deep" layer
of muscles
is to
contract
isometrically
(without
movement) to
stabilize
the torso
and spine
like a
corset.
These
muscles
consist of
the
transversus
abdominis in
front, the
internal
obliques on
the side and
the
multifidus
in the rear.
The external
layers of
muscles are
what make
torso
movement
possible. In
the front is
the rectus
abdominis
("abs")
which flex
the torso
and spine,
the external
obliques on
the sides
for
rotational
motion and
the erector
spinae in
the rear
which aid in
rotating and
extending
the spine.
So, why is
the core
important?
It is the
critical
link between
the upper
and lower
body. A
strong core
allows you
to both
handle and
transmit
forces from
your feet
all the way
to your
neck.
Additionally,
a strong and
stable core
is what
protects the
spine from
injury
during any
activity.
When it
comes to
core
exercises,
most people
focus on
just the
muscles
responsible
for
movement.
However, it
is critical
to
strengthen
the deep
stabilizing
muscles
first so
that you
have a
strong and
stable
foundation
to build on.
Strengthening
the prime
movers on
weak
stabilizers
will lead to
lower back
pain and
potential
injury.
Two great
exercises
that
strengthen
the deep
core
stabilizers
are the
plank and
the bridge.
The first
exercise is
called the
plank. It is
simply
supporting
yourself on
your toes
and forearms
and making a
straight
line with
your body
much like a
push-up
position,
only on your
forearms.
You can hold
this
position for
time (30
seconds to 2
minutes) or
do 12-15
repetitions
holding in
position for
3-5 seconds.
Make sure
your
forearms are
straight
ahead (not
together
like you are
praying);
your feet
are vertical
(heels not
together)
and most
importantly
SQUEEZE YOUR
GLUTES!
Tight glutes
are what
take the
load off of
your spine
to help
protect your
lower back.
The next
exercise is
the bridge
and is
basically
the reverse
of the
plank. Lie
down on your
back with
your feet on
the ground
and knees at
about a 90
degree angle
(sit up
position)
and your
palms facing
up. Lift
your pelvis
up toward
the ceiling
making a
straight
line from
your
shoulders to
your knees
and squeeze
your glutes
tight. Do
not go all
the way down
in between
repetitions.
Hold for 3-5
seconds at
the top, do
12-15 reps.
If you want
more of a
challenge
you can do
them with
your feet on
a stability
ball.
Work these
two core
stabilization
exercises
into your
workout
(preferably
in the
beginning)
and you will
see some
improvements
in your core
stability.
