It may sound like one of those buzzwords that is more fad than staple, but the importance of having a strong core should not be overlooked when it comes to developing total body fitness. The term "core" applies to several muscles in the body, and while many of them can't be seen, all of them help to stabilize and support the spine. If the core muscles are neglected, other muscles will overcompensate for the deficiencies, and the potential for injury will rise dramatically.
Injury Prevention
Strengthening the core muscles is the most effective way to keep the trunk stable while the limbs are active. And if the trunk is stable it will help prevent the muscles and tendons that are under stress from sports or training from being injured. Strength and conditioning professionals like to say that the core is the core of their workout plans for athletes, because they know that without a strong core, the strength of every other muscle group will be marginalized. Strong supporting muscles around the spine reduce lower back pain along with the risk of lower back injury.
The Muscles that Make Up the Core
The core muscles start at the top of the abdominal trunk and run down to the lower torso, and they can be broken down into four muscle groups.
The gluteus muscle group includes the muscles of the middle hip and buttocks, and the hamstrings as well.
The hip muscle group includes the muscles of the upper hip and pelvis.
The abdominal muscle group contains the internal and external obliques, and the traverse and rectus abdominus.
The spinae muscle group contains the muscles that support the spine, such as the multifidus.
Performance Benefits
Without proper strength and conditioning of the core muscles, both athletes and non-athletes will be more susceptible to injury. The core muscle group provides stability and support to the whole body, so whether you are throwing a football, hitting a tennis ball, shooting a hockey puck, or just trying to keep your spine aligned, the benefits of a core strengthening program will increase your efficiency, power, and balance.
Because strength and power originate in the core of the body, core fitness facilitates the transfer of power in every strenuous exercise we do, as well as promoting better posture.
The Most Basic Core Workouts
The first and most basic exercise that you can do to increase core strength is simply concentrating on better posture. When you sit erect you are using the supporting muscles in your lower back and navel to hold this pose.
Planking is the second most basic core improving exercise and can be done anywhere. Begin in the push up position then drop to your elbows, so that your two supporting points are your forearms and your feet. Maintain a perfectly straight back and see how long you can hold the position. If a minute is too difficult, you need work.
Member Comments