Want to Do Everything Better? Build A Strong Core

Core strength and stability is increasingly recognized as a vital part of fitness. So what is it and how do you go about getting it? The past five years have seen growing interest in resistance, or weight training programs, aimed at achieving core strength and stability. While some of us might think apples when we hear the word 'core', the word certainly doesn't refer to a throw-away aspect of fitness.

What is core strength? The muscles of the 'core' are primarily those of the trunk and pelvis. The core muscles stabilize the spine and effectively move the body with varying loads. If the trunk muscles are weakened, then posture and movement can be affected significantly. The core muscles are necessary for effective transfer of energy from large to small muscle groups - especially when performing sports-specific movements. In recent years there has been a shift to an emphasis on 'functional' training, i.e. making training as realistic as possible so it has direct applicability to a particular sport.

This type of training attempts to anticipate and mimic movements that occur during sport, such as twisting and turning. It is believed that training for core strength and stability can lower the risk of injury and increase power application for sports performance. Strengthening the core muscles of the trunk and pelvis provides a stable platform for the actions of the shoulder, arm and leg muscles. Pilates exercises are a popular and effective way to develop core strength and stability.

Muscles of the trunk and pelvis - Some of the most important muscles of the core are the deeper abdominal muscles that wrap and protect the spine; the abdominal muscles that run along the front and sides of the abdomen; the erector muscles of the lower back; and the muscles of the pelvic floor and hips. Having a so-called 'six pack' of abdominal muscles does not necessarily mean having good core strength and stability. Some of the most important 'core' muscles actually lie underneath the six-pack and, together with the erector muscles of the spine, help maintain good posture and balance during daily activity. This means that just doing sit-ups for the abs will not usually be enough to develop core strength.

Training for core strength and stability The major aim of core strength training is to perform exercises that closely resemble specific movements during a particular sport. Emphasis should be placed on diagonal and rotational movements, and promoting balance and strength by performing exercises standing or sitting on different (including unstable) surfaces such as balance beams, wobble boards, foam rollers, and fit balls. Training should emphasis a balance between developing agonist (prime movers) and antagonist muscles. In many sports, movements are performed while balancing on one leg, or shifting the body weight from one leg to another, and so exercises mimicking these actions should be incorporated into the training program. Examples include a kicking a football while on the run and pushing hard while cycling up steep hills.

Exercises to improve core strength Since there are several different trunk, back and pelvic muscles that make up the 'core', it is important to perform a variety of exercises that target these muscle groups. Core strength can be developed by performing:Pilates exercises, Standard abdominal exercises (such as sit ups and crunches) Fit ball exercises (including roll outs, walk outs, sit ups, leg lifts, and jack knifes) Resistance training exercises with an emphasis on deadlift, squat and lunge exercises, as well as 'power' exercises using 'Olympic'-style lifts (cleans, clean and press, and push press)

Medicine ball training (overhead throwing to a partner, side throw, rugby passing, lunge exercises holding the medicine ball above the head) Balancing exercises on a wobble board, balance beam, or foam roller (standing on one or both feet, walking forwards and backwards, with eyes open or eyes closed). Although not absolutely necessary, these exercises provide another level of stimulation and are encouraged whenever there is access to such specialist equipment

About The Author

Dianne Villano is a personal fitness instructor certified through the National Academy of Sports Medicine with over 17 years experience. Dianne specializes in weight loss programs and programs for beginners. For more articles or free fitness tools visit www.custombodiestampabay.com.

Copyright © 2002-2004 CUSTOM BODIES, INC. All Rights Reserved.

---

Welcome Back Everyone!

Ah summer time, it's one of my favorite seasons and... Read More

Know Your Muscle Building Exercises - The Shoulders

Every bodybuilder and weight trainer will have his or her... Read More

Weight Gain Myths

The vast majority of myths about weight gain are mostly... Read More

Are You Too Old to Pump Iron?

Are you too old for weight lifting? Will weight lifting... Read More

How These 3 Basic Elements Can Be Used To Boost Your Own Muscle Gains!

The foolish idea that 'more is better' when it comes... Read More

Muscle Soreness After Exercise

Many individuals judge the quality of their exercise session from... Read More

Outer Triceps Workout

The outer triceps is an awesome muscle. It sticks out... Read More

Body Part Isolation vs. Complex Movements in Strength Training - Build Real Muscle Instead of Fake!

Working as a fitness professional, there is one type of... Read More

Preliminary Isometric Tension Improves the Effectiveness of Dynamic Work by up to 20%

Are you looking for a simple and effective way to... Read More

Machines VS. Free Weights II

Machines are bad, there I said it again. How many... Read More

What Do You Mean Low-Intensity Training Isn?t The Best For Fat Burning?

But how can this possibly be? Everywhere you look, it's... Read More

Who Else Wants To Build Muscle Fast?

I see it all the time. Guys in the gym... Read More

Know Your Muscle Building Exercises - The Legs

Every bodybuilder and weight trainer will have his or her... Read More

Exercise The Right Way - Barbell Shrugs

Other articles in this series looked at a number of... Read More

Can Growth Hormone Boosters Enhance Muscle Growth?

Many experts feel that supplementation with growth hormones offers exciting... Read More

Body Building for beginners

Body building or even just showing up at a gym... Read More

Get A Grip! Get More Out Of Your Biceps Curls

Would you like to know how to get more out... Read More

Bodybuilding on a Budget - It Doesnt Have to Put Your Wallet in a Wheelchair

As you probably remember the last time you looked at... Read More

Burn the Fat, Feed the Muscle (Lose Body Fat) - Product Review

At first glance, this product manual's title (Burn the Fat,... Read More

Exercise The Right Way - The Leg Press

Other articles in this series looked at a number of... Read More

Strength Training Strategies that Actually Work

Over the years there has been a surge of different... Read More

Pipes, Guns, Bazookas - Killer Biceps

Pipes. Guns. Bazookas.Take your pick. Grab your weapon of choice.This... Read More

How to Build a Bigger and Better Chest

Creating a larger more powerful chest is difficult but if... Read More

Exercise The Right Way - The Stiff-Leg Deadlift

Other articles in this series looked at a number of... Read More

Sneak a Little Intensity into Your Workout

You know you're on autopilot during your workouts when, halfway... Read More

Muscle And Fitness -- The Third and Final Key To Successfully Achieving Your Fitness Goals

Before delving into Muscle And Fitness ? The Second Key,... Read More

Whats Your Body Type?

Yep, there are more than ones body types. I'm sure... Read More

Muscle On The Brain

"A six-week cycle's gonna cost ya $170, lady -- you... Read More

How To Get A Flat, Toned Stomach

One of the most common fitness questions this time of... Read More

15 Quick Body Toning Tips

Tip 1 - Tummy Toner - In addition to your... Read More

Personal Trainers with Real People, Real Situations

TO DO OR NOT TO DO? ? ABSTWO WEEKS PRIOR... Read More

Tips to Help You Gain Weight

There are a couple of reasons why most people fail... Read More

Build Muscle and Boost Your Training Intensity Now

Build Muscle with a unilateral weight training program. Whether you... Read More