What is core strength training? Most people think of exercises that work the abdominals such as crunches and sit ups. The core however is much more than that and consists of all the muscles that stabilize the pelvis. It is the center of gravity and where all our movements begin and end. The muscles that make up the core control our movements in all directions. Proper core strength training can relieve low back pain, prevent injury, and improve your overall muscular balance.
Your core consists of stabilization and movement muscles, which initiate and maintain proper muscular balance during all movements. You use your core muscles during all movements, including common daily movements and physical activity. Develop your core strength and you will improve your physical well being whether you are climbing stairs, picking up objects, walking, running or weight training.
If your stabilizer muscles are week, secondary muscles take over the job of a primary muscle which leads to muscular imbalance, pain and eventually injury. To develop a truly strong core you should target both your movement and stabilization muscles in your core strength training routine.
Stabilization includes the transversus abdominis, internal obliques, Lumbar multifidus, pelvic floor, diaphragm, transversospinalis. The movement system includes the latissimus dorsi, erector spinae, iliopsoas, hamstrings, hip adductors, hip abductors, rectus abdominis and external obliques. That’s much more than the abdominals that traditional crunches and sit ups target.
Most core strength training programs leave out the stabilization muscles which is why many people experience low back pain among other types of pain. You can greatly improve your overall fitness, relieve low back pain and prevent injury by performing core exercises that target the stabilization muscles.
Core strength exercises like sit ups and crunches work only the core movement muscles. If you perform them with week stabilizers you will increase low back pain and eventually injury yourself because they will place too much stress on the discs of the spine. But perform theses exercises with strong stabilizers and you will trim down your waist and protect your spine.
Having strong abdominals does not mean you have a strong core. Even those who have a six pack may experience low back pain and other types of injury due to the fact that they have week stabilizing muscles. You have to properly train the stabilization system as well as the movement system.
Example stabilization exercises include marching, plank, bridge and cobra. Example movement exercises include sit ups, crunches, leg raises, and back extensions. There are many variations to these exercises. Include at least one stabilization and one movement type exercise in your core strength training program for optimum results.
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