Getting To The Core Of It
Whether you read a health and fitness magazine or watch any healthy lifestyle related show it is almost impossible to do so without hearing something about the importance of core strength. From fitness trainers, to rehab therapists to your general doctor – core training is literally on the tips of everyone’s tongues. It looks and sounds like such a simple word, yet to fully understand what “core training” is and which muscles make up the core is a bit complex.
The Core Musculature
As a fitness professional for many years, I have had so many clients approach me and say, “I want to work on my core” as they point to their stomach. While many of the core muscles do lie in that region – it is important to elaborate on the other muscles that make up our core. The core muscles can be separated into two categories – those that are deep and those that are superficial. Many of the muscle names below may be new to you, but I encourage you to embrace this new learning process as you begin to take a stake in the quality of your health and fitness. Through education and knowledge you allow yourself the opportunity to choose to be the healthiest and most fit version of YOU!
The Deep Core Muscles
These muscles function in essence to stabilize the pelvis and muscles close to the spine. These muscles include the multifidus, the traverse abdominus, the internal oblique, spinal erectors, the diaphragm and the muscles of the pelvic floor.
The Superficial Core Muscles
These muscles work with the deep muscles once stabilization has occurred, to support movement of the pelvis and the spine. The primary muscles in this group are the latissimus dorsi (lats), erector spinae, iliopsoas (hip flexors), hamstrings, hip adductors (inner thigh), hip abductors (gluteus minimus and medius), gluteus maximus, rectus abdominus (6 pack), and the external oblique.
Why We Need A Strong Core
When your core is strong you experience improved balance and stability, better posture, less back pain and more functional strength (strength which is used in everyday tasks). Core strength is critical for improving sports performance – whether its tennis, cricket or netball – getting the edge in your game can come down to having a stronger core.
Here’s a visual to help: Take a minute to picture a corset that women wore in the eighteenth century. The idea behind a corset was to hold everything snug and tight and to create small waistlines. Now think of the muscles of the core. Core specific work basically creates a corset of muscles that not only protect your organs, but also supports your trunk and pelvis and helps stabilize your hips and spine.
How To Effectively Work The Core Muscles
Any movement that requires your muscles to work hard to balance the body or stabilize the spine challenges the musculature of the core. There are many types of programs and equipment on the market that work the core. So many in fact, that knowing where to start can be a challenge in itself. Let’s break it down so you can have an idea of where and how to start.
The number one rule when beginning core work is that you must be consistent and give it proper focus. Adding some type of core training to your regular workouts two times a week will be sufficient to begin to see an improvement in overall core strength. The more time you put in – the greater your returns.
If you are the type of person that prefers a workout that is for a set amount of time and consists of a systematic sequence of movements, look no further than yoga or Pilates mat classes. Both are excellent workouts that involve a focus on the core and can be done at home or in your local gym.
If you are the type of person prefers to “mix it up” start with the below suggestions for getting your core training underway.
One of the best ways to train the entire core is by using a movement known as the Plank.
Basic Plank
- Begin in the “plank” position with your hands and toes on the floor as if to do a pushup.
- Keep your torso straight and strong with your body in a straight line from ears to toes.
- Do not let your back sag.
- Keep your head in line with your spine – looking directly down at the floor.
- Hold this position for 10 seconds to start.
- Over time work up to 30, 45 or 60 seconds.
Advanced: As you get stronger do this exercise on your forearms and toes.
Side Plank
- Lie on a mat on your side.
- Support your bodyweight with your feet and on your elbow.
- Raise your body in a straight line so that your body hovers over the mat.
- Keep your back straight and your hips lifted. Engage your abs and hold your entire core tight.
- Hold this position for 10 seconds then SWITCH sides.
- Increase the duration of the hold each workout working up to 30 or 45 seconds as you gain strength.
Beginner Modification: Do the exercise from your knees. Hold for 10 seconds.
Use a Swiss Ball
If you don’t currently have a Swiss ball, look into purchasing one (can be found on the Internet or at Kmart or Target for under $20) as this is an excellent “tool” for training your core. Be sure to choose a ball that is the right size for your height (there are usually size charts online when you buy the ball). Use this Swiss ball for all dumbbell exercises done at home or at the gym.
Anytime you do a dumbbell exercise, whether it is a biceps curl, shoulder lateral raise or chest press, substitute the Swiss ball for a bench. This will challenge your core, as you will have to stabilize your entire body on the ball as you do the exercise.
Seated: If it’s a seated exercise – always sit up tall on the ball with your feet placed firmly on the floor. Your knees should be bent at a 90-degree angle.
Lying Flat: If it’s an exercise where you would normally lie flat on a bench – brace only your upper back, shoulders and head on the ball with your feet directly out in front of you. Then lift through your core to form a “bridge” with your body to brace you as you do your exercise.
Include these suggestions in your weekly training and you will be well on your way to improving core strength and setting a foundation to build upon in the future.
Fitness and Lifestyle Expert and Owner of KOR PLUS Fitness, Voted 2009’s Best of the Best Personal Trainer in the Hamptons, Ms. Galaxy Finalist and Tri- Fitness Winner, Creator of Booty Slide® and KOR+
Rebecca Kordecki
http://www.rebeccakordecki.com
917-628-7258
