What is Core Strength Training?

When we think of core strength training we usually think of crunches and or exercises that work only our abs or abdominal muscles.

But the core is much more than that.

Our core is the center of gravity and where all our movements begin and end. The core can be divided into two parts

• Core stabilization muscles
• Core movement muscles

In the most simple terms core stabilization consists of the deeper muscles such as the transversus abs, internal obliques, pelvic floor, diaphragm and deep erector spinae. These muscles work together to stabilize us during all movements.

Core movement muscles consist of the larger muscles like your rectus abdominis or abdominal muscles like you see in a six-pack, hip flexors, external obliques etc.. These muscles are responsible for initiating all movements.

So to have a strong core, a core strength training program should train both stabilization and the movement muscles.

Core stability is the most neglected part of fitness routines. Because of this very few people possess a truly strong core and experience low back pain among other types of pain. Core stability exercises can improve overall fitness, low back pain and everyday movements.

Core strength exercises focus more on the core movement muscles and are also important to overall fitness. BUT performing them without first building core stability can in fact lead to injury. Research has shown that core strength exercises can actually put pressure on the discs of the spine if the core stabilizers are week.

Many people have strong abs because they perform core strength exercises but very few have a strong core. So even those with strong abs may be experiencing low back pain.

Core strength training on this site incorporate core stability exercises and progresses to core strength exercises.

One important thing to remember is to draw in the belly button while performing any exercise to take pressure off of your lower back.

The following is an exercise you can do to activate your core stabilization muscles and practice the drawing in maneuver.

Lie face up on the floor, place a small pillow or towel under your head for comfort.

Bend your knees at a 90 degree angle wight feet on the floor and pointing straight ahead.

Your back should not be arched or flat on the floor, but should have a small gap between your back and the floor. This is neutral position.

Draw in your belly button toward your spine, as if creating a C shape with your abs.

Hold this for 2 - 5 seconds and repeat.

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