Core strength training is one of the key components of getting a stronger body. Your core musculature is the source of your strength, power and balance. It is also where energy gets transferred from your lower body to the upper body, such as in a golf swing or lifting a heavy box from the ground. Strengthening your core will help you minimize back and hip injuries as well as allowing you to lift more, throw farther and jump higher.
Therefore, core training is a vital part of any exercise program for all levels of fitness.
Functional Anatomy
The lumbo-pelvic-hip complex (LPHC) makes up the core muscles in the body. It absorbs and transfers energy throughout the body during exercise and is the main source of strength and power. There are 29 muscles that have attachments in this area, which includes the transversus abdominus, external and internal obliques, the gluteal complex and the adductor complex.
Function
Core muscles are traditionally described as their ability to hold your body in alignment and allow the extremities to move with increased range of motion and coordination. However, your core functions as a movement system that initializes movement and decrease the movement's momentum and end range of motion, such as trunk rotation in throwing a baseball, going down the stairs and slowing your body down from a sprint. If you want to strengthen your core for athletic performance or just to improve general health, focus on how you move your body, not on which muscles you are training.
Misconceptions
Because your core functions in a very dynamic and integrated way, you should not train the the muscles in isolation as most people believe. Instead of doing sit-ups, leg lifts, and machine "ab" exercises, perform full-body exercises that works multiple joints, planes of motion and at different speeds.
Sample Exercises
A sample gym core workout for beginners can be used with a cable machine or resistance tubing.
For a pushing exercise, stand and face away from the cable machine, and hold the cable handles at your heart level while standing with your feet pointing forward. This position encourages you to lean your torso slightly forward. Push your hands forward and extend your arms. Return back to the start position with your shoulder blades retracting. Maintain a tall spine at all times. You can "punch" straight across your body's midline.
For a pulling exercise, stand face toward the cable machine in the same position as the pushing exercise. Pull the handles toward your chest with your elbow back and shoulder blades together, while maintaining a tall spine. Gradually extend your arms forward and repeat the movement.
Expert Insight
To maximize your workout, select four or five exercises that train different movement patterns--push, pull, squat and rotation. Select a weight or resistance with which you can do 10 to 16 reps without too much fatigue, and perform all the exercises with no rest in between. When you have completed one circuit, rest no more than one minute and repeat twice more.
References
- "Athletic Development"; Vern Gambetta; 2006
- Perform Better: The Chop and Lift Article Series
- "Before the Core"; Anthony Carey; 2006
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