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