Core strength training is not the traditional crunches and sit ups that target only the abdominals as most people think. The core is much more than just the abdominals. It consists of all the muscles that stabilize the pelvis. It is the center of gravity and where all our movements begin and end. These muscles control all your movements in all directions. Core strength training exercises that target the right muscles not only slim down your waistline but can relieve low back pain, prevent injury, and improve your overall balance.
The core is made up of stabilization and movement muscles which initiate and maintain proper muscular balance during all movements. Developing core strength is crucial to your physical well being whether you are climbing stairs, picking up objects, running, walking, or weight training.
If your stabilizer muscles are week, secondary muscles take over the job of a primary muscle which leads to muscular imbalance, pain and eventually injury. To develop a truly strong core you should target both your movement and stabilization muscles in your core strength training routine.
Stabilizer muscles include the deeper layer of muscles which include internal obliques, lumbar multifidus, pelvic floor muscles, diaphram, transversus abdominis, and transversospinlis. The movement muscles include the erector spinae, latissimus dorsi, iliopsoas, hip abductors, hip adductors, hamstrings, external obliques, and rectus abdominis.
Most core strength training routines neglect the stabilization system which is why so many people experience low back pain among other types of pain. Core exercises that target the stabilization system can greatly improve your overall fitness, low back pain and make everyday movements more efficient and pain free.
Core strength exercises like sit ups and crunches work only the core movement muscles. If you perform them with week stabilizers you will increase low back pain and eventually injury yourself because they will place too much stress on the discs of the spine. But perform theses exercises with strong stabilizers and you will trim down your waist and protect your spine.
Having strong abs doesn’t mean you have a strong core. Even some who have six packs may experience low back pain and injury due to week stabilizers. Very few people actually have strong cores. A strong core requires a program that strengthens both the stabilization and movement systems.
Example stabilization exercises include marching, plank, bridge and cobra. Example movement exercises include sit ups, crunches, leg raises, and back extensions. There are many variations to these exercises. Include at least one stabilization and one movement type exercise in your core strength training program for optimum results.
Tags: core, core strength, core strength training, core training, core training workouts, Exercise, fitness, low back pain, slimmer waist