| Core strength and stability is increasingly | | | | daily activity. This means that just doing |
| recognized as a vital part of fitness. So | | | | sit-ups for the abs will not usually be |
| what is it and how do you go about getting | | | | enough to develop core strength.Training for |
| it? The past five years have seen growing | | | | core strength and stability The major aim of |
| interest in resistance, or weight training | | | | core strength training is to perform |
| programs, aimed at achieving core strength | | | | exercises that closely resemble specific |
| and stability. While some of us might think | | | | movements during a particular sport. Emphasis |
| apples when we hear the word 'core', the word | | | | should be placed on diagonal and rotational |
| certainly doesn't refer to a throw-away | | | | movements, and promoting balance and strength |
| aspect of fitness.What is core strength? The | | | | by performing exercises standing or sitting |
| muscles of the 'core' are primarily those of | | | | on different (including unstable) surfaces |
| the trunk and pelvis. The core muscles | | | | such as balance beams, wobble boards, foam |
| stabilize the spine and effectively move the | | | | rollers, and fit balls. Training should |
| body with varying loads. If the trunk muscles | | | | emphasis a balance between developing agonist |
| are weakened, then posture and movement can | | | | (prime movers) and antagonist muscles. In |
| be affected significantly. The core muscles | | | | many sports, movements are performed while |
| are necessary for effective transfer of | | | | balancing on one leg, or shifting the body |
| energy from large to small muscle groups - | | | | weight from one leg to another, and so |
| especially when performing sports-specific | | | | exercises mimicking these actions should be |
| movements. In recent years there has been a | | | | incorporated into the training program. |
| shift to an emphasis on 'functional' | | | | Examples include a kicking a football while |
| training, i.e. making training as realistic | | | | on the run and pushing hard while cycling up |
| as possible so it has direct applicability to | | | | steep hills.Exercises to improve core |
| a particular sport.This type of training | | | | strength Since there are several different |
| attempts to anticipate and mimic movements | | | | trunk, back and pelvic muscles that make up |
| that occur during sport, such as twisting and | | | | the 'core', it is important to perform a |
| turning. It is believed that training for | | | | variety of exercises that target these muscle |
| core strength and stability can lower the | | | | groups. Core strength can be developed by |
| risk of injury and increase power application | | | | performing:Pilates exercises, Standard |
| for sports performance. Strengthening the | | | | abdominal exercises (such as sit ups and |
| core muscles of the trunk and pelvis provides | | | | crunches) Fit ball exercises (including roll |
| a stable platform for the actions of the | | | | outs, walk outs, sit ups, leg lifts, and jack |
| shoulder, arm and leg muscles. Pilates | | | | knifes) Resistance training exercises with an |
| exercises are a popular and effective way to | | | | emphasis on deadlift, squat and lunge |
| develop core strength and stability.Muscles | | | | exercises, as well as 'power' exercises using |
| of the trunk and pelvis - Some of the most | | | | 'Olympic'-style lifts (cleans, clean and |
| important muscles of the core are the deeper | | | | press, and push press)Medicine ball training |
| abdominal muscles that wrap and protect the | | | | (overhead throwing to a partner, side throw, |
| spine; the abdominal muscles that run along | | | | rugby passing, lunge exercises holding the |
| the front and sides of the abdomen; the | | | | medicine ball above the head) Balancing |
| erector muscles of the lower back; and the | | | | exercises on a wobble board, balance beam, or |
| muscles of the pelvic floor and hips. Having | | | | foam roller (standing on one or both feet, |
| a so-called 'six pack' of abdominal muscles | | | | walking forwards and backwards, with eyes |
| does not necessarily mean having good core | | | | open or eyes closed). Although not absolutely |
| strength and stability. Some of the most | | | | necessary, these exercises provide another |
| important 'core' muscles actually lie | | | | level of stimulation and are encouraged |
| underneath the six-pack and, together with | | | | whenever there is access to such specialist |
| the erector muscles of the spine, help | | | | equipmentCopyright -2004 CUSTOM BODIES, INC. |
| maintain good posture and balance during | | | | All Rights Reserved. |