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.
The core is made up of stabilization and movement muscles which initiate and maintain proper muscular balance during all movements. Developing core strength is crucial to your physical well being whether you are climbing stairs, picking up objects, running, walking, or weight training.
Week stabilizer muscles will cause other muscles to compensate for most movements which leads to muscular imbalance, pain and eventually injury. A good core strength training workout should target both stabilizer and movement muscles.
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.
Core strength training programs usually neglect the stabilization muscles which is why so many people experience low back pain and eventually injury. Core exercises that work the stabilizer muscles can improve overall fitness, low back pain and prevent injury.
Core strength exercises such as crunches and sit ups target the movement muscles. It’s important to strengthen these muscles but performing them without first building stability can lead to injury. They can actually place too much pressure on the discs of the spine if your stabilizers are week and lead to serious pain and eventually injury to the 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.
Exercises that target the stabilization system include the bridge, plank, marching and cobra. Exercises that target the movement system include crunches, sit ups, bicycle crunch, leg raises, reverse crunches and back extensions. There are many variations for these exercises. Combine one from each in your core strength training program for the best results.
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