Want to Do Everything Better ? Build A Strong Core

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 by: Dianne Villano

Core strength and stability is increasingly recognized as
a vital part of fitness. So what is it and how do you go about getting
it? The past five years have seen growing interest in resistance, or
weight training programs, aimed at achieving core strength and
stability. While some of us might think apples when we hear the word
'core', the word certainly doesn't refer to a throw-away aspect of
fitness.

What is core strength? The muscles of the 'core' are
primarily those of the trunk and pelvis. The core muscles stabilize the
spine and effectively move the body with varying loads. If the trunk
muscles are weakened, then posture and movement can be affected
significantly. The core muscles are necessary for effective transfer of
energy from large to small muscle groups - especially when performing
sports-specific movements. In recent years there has been a shift to an
emphasis on 'functional' training, i.e. making training as realistic as
possible so it has direct applicability to a particular sport. This
type of training attempts to anticipate and mimic movements that occur
during sport, such as twisting and turning. It is believed that
training for core strength and stability can lower the risk of injury
and increase power application for sports performance. Strengthening
the core muscles of the trunk and pelvis provides a stable platform for
the actions of the shoulder, arm and leg muscles. Pilates exercises are
a popular and effective way to develop core strength and stability.

Muscles of the trunk and pelvis - Some of the most
important muscles of the core are the deeper abdominal muscles that
wrap and protect the spine; the abdominal muscles that run along the
front and sides of the abdomen; the erector muscles of the lower back;
and the muscles of the pelvic floor and hips. Having a so-called 'six
pack' of abdominal muscles does not necessarily mean having good core
strength and stability. Some of the most important 'core' muscles
actually lie underneath the six-pack and, together with the erector
muscles of the spine, help maintain good posture and balance during
daily activity. This means that just doing sit-ups for the abs will not
usually be enough to develop core strength.

Training for core strength and stability The major aim
of core strength training is to perform exercises that closely resemble
specific movements during a particular sport. Emphasis should be placed
on diagonal and rotational movements, and promoting balance and
strength by performing exercises standing or sitting on different
(including unstable) surfaces such as balance beams, wobble boards,
foam rollers, and fit balls. Training should emphasis a balance between
developing agonist (prime movers) and antagonist muscles. In many
sports, movements are performed while balancing on one leg, or shifting
the body weight from one leg to another, and so exercises mimicking
these actions should be incorporated into the training program.
Examples include a kicking a football while on the run and pushing hard
while cycling up steep hills.

Exercises to improve core strength Since there are
several different trunk, back and pelvic muscles that make up the
'core', it is important to perform a variety of exercises that target
these muscle groups. Core strength can be developed by
performing:Pilates exercises, Standard abdominal exercises (such as sit
ups and crunches) Fit ball exercises (including roll outs, walk outs,
sit ups, leg lifts, and jack knifes) Resistance training exercises with
an emphasis on deadlift, squat and lunge exercises, as well as 'power'
exercises using 'Olympic'-style lifts (cleans, clean and press, and
push press) Medicine ball training (overhead throwing to a partner,
side throw, rugby passing, lunge exercises holding the medicine ball
above the head) Balancing exercises on a wobble board, balance beam, or
foam roller (standing on one or both feet, walking forwards and
backwards, with eyes open or eyes closed). Although not absolutely
necessary, these exercises provide another level of stimulation and are
encouraged whenever there is access to such specialist equipment

About the Author

Dianne Villano is a personal fitness instructor certified through the National Academy of Sports Medicine with over 17 years experience. Dianne specializes in weight loss programs and programs for beginners. For more articles or free fitness tools visit www.custombodiestampabay.com.

Copyright © 2002 -2004CUSTOM BODIES, INC. All Rights Reserved.

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