Most fitness centers and private exercise studios offer some sort of core fitness training program. Some of these programs use specialized equipment to increase core muscle activity. Core exercise equipment usually has a simple design. Most of these devices lack the high-tech features available in traditional strength and aerobic equipment, but they impose a core-activating balance challenge.
Identification
The core is comprised of two sets of muscle groups. Some people refer to these muscle groups as the superficial movement and the deep stabilization system. Fitness expert Paul Chek calls them the inner and outer unit. The rectus abdominus muscles, the gluteal muscle group, the erector spinae and the external obliques are examples of the superficial movement system or the outer unit. The transverse abdominal muscles, the pelvic floor, the multifidus and the internal obliques make up the deep stabilization system or inner unit. Since these muscular systems work as a team, core strength training equipment must activate the inner and outer units. John Jay Wooldridge, a Reebok Master Fitness Trainer advises students to perform exercises that simultaneously engage multiple core muscle groups.
Functions
The rectus abdominus muscles flex the spine, the erector spinae are responsible for spine extension and the obliques support spinal rotation and lateral movement. The gluteal muscles extend the hip and move the leg away from the body. All of these movements are potentially dangerous if the inner unit muscle group becomes inactive. The transverse abdominal muscles stabilizes the lower back and the pelvic floor muscles stabilize the pelvis and protect the internal organs. The multifidus, which runs close to the spine, stabilizes and protects the spine during rotational movement.
The rounded shape of core strength equipment such as the stability ball and the bosu, which is a half ball, facilitates increased range of motion during flexion and extension exercises. These core training devices also impose a balance challenge, which requires users to activate their core muscles for stability.
Expert Insight
Balance training equipment is associated with core muscle activity. While this association was once based on anecdotal evidence, numerous peer-reviewed studies support this claim. An article in the January, 2008 edition of the "IDEA Fitness Journal" detailed the relationship between core muscle recruitment and balance training equipment. The researchers recruited 15 fitness trainers and had them perform a bench press under four conditions, while connected to electromyographic equipment. The variations included lying on a weight bench with feet on the floor; lying with their backs on the bench and their feet on the platform side of the bosu; lying with their backs on an exercise ball and their feet on the floor; and lying with their backs on the stability ball and their feet on the platform side of the bosu. The researchers reported that increasing the exercise instability increased core muscle activity.
Types
In addition to the bosu and the exercise ball, inflatable exercise discs and balance boards are examples of core strength training equipment. Core exercise examples include squats on a bosu, balance board or exercise disc, crunches with the upper body on an exercise ball and bridges with the feet on a core-training device. Core strength training equipment also provides effective upper body exercise. Examples include push-ups with the feet placed on the stability ball or push-ups with the hands on the bosu, balance board or balance disc.
Warning
Like many exercise trends, core strength training equipment programs are often taken to extremes. Core training requires a progressive approach. Before performing one-legged squats on a bosu or balance board, be sure that you are able to perform one-legged exercises on a stable surface. Progress to dual instability workouts when you master single equipment exercises. Conscious core muscle activation is crucial to stability, and ultimately, your safety. Draw your belly in during each exercise and perform smooth, fluid movements.
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