Core Training has become a widely used term in the fitness and strength & conditioning fields, but it seems that many people have substituted the term “core training” for abdominal training.  There seems to be a need to clearly define what the core is to eliminate this confusion.

The core is a collection of muscles that co-contract to stabilize the spinal column and maintain proper alignment during body movements.  The core includes the abdominals, the back extensors, the upper back (Lats and Rhomboids), and the muscles of the pelvis (mainly the Glutes).  If all the core muscle are strong, then the spine is stable and can bear large loads and stress with less risk of injury.

If one focuses on just strengthening one or two of these muscles, the abs and back extensors for example,  the spine becomes less stable as the muscles of the upper spine become the weak link in the chain.   The key is developing a balance of strength for all the muscles that support the spine, not just the abs.

Kicking it up a notch!

Strengthening the Core Reduces Back Pain
Abdominals get all the credit for protecting the back and being the foundation of strength, but they are only a small part of what makes up the core. In fact, it is weak and unbalanced core muscles that are linked to low back pain. Weak core muscles result in a loss of the appropriate lumbar curve and a swayback posture. Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine.

Core Strength Training and Athletic Performance
Because the muscles of the trunk and torso stabilize the spine from the pelvis to the neck and shoulder, they allow the transfer of powerful movements of the arms and legs. All powerful movements originate from the center of the body out, and never from the limbs alone. Before any powerful, rapid muscle contractions can occur in the limbs, the spine must be solid and stable and the more stable the core, the most powerful the extremities can contract.

Training the muscles of the core also corrects postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness – that is, fitness that is essential to both daily living and regular activities.

Core strengthening exercises are most effective when the torso works as a solid unit and both front and back muscles contract at the same time, multi joint movements are performed and stabilization of the spine is monitored.

Strengthening the Core Muscles
There are many exercises that will strengthen the core, as well as exercise equipment that will aid this training. Some of the best products for developing core strength include:

• Medicine Balls
• Kettlebells
• Stability Balls
• Balance Products such as the Bosu Ball, balance boards, wobble boards and others
• Dumbbells

No Equipment Core Strength Exercises
Body weight exercises are very effective for developing core strength. They are also the type of exercises many athletes and coaches rely on for regular core training. They include:

• Abdominal Bracing
  This is the main technique used during core exercise training. It refers to the contraction of the of the abdominal muscles. To correctly brace, you should attempt to pull your navel back in toward your spine. This action primarily recruits transverse abdominus. Be careful not to hold your breath – you should be able to breathe evenly while bracing.
• Plank Exercise: Start Position | Finish Position
• Side Plank Exercise: Start Position | Finish Position
• The Basic Push Up
• V-sits
• Push Ups
• Squats
• Back Bridge
• Hip Lift
• Oblique Twist
• Lunge with Twist
• Supermans

Other exercises that develop core strength include exercises on a stability ball, work with medicine balls, wobble boards and Pilate’s exercise programs. Yoga is also an excellent way for athletes to build core strength. For a simple core strength program you can begin with push-ups and crunches, but work with a trainer to find the exercises that work best for you.

_Source

_{Hodges PW, Richardson CA. Contraction of the abdominal muscles associated with movement of the lower limb. Physical Therapy, February 1997}

_{Hodges PW, Richardson CA. Relationship between limb movement speed and associated contraction of the trunk muscles. Ergonomics. November, 1997}

Laugh it up!

How did going to the gym become such a chore? Why is it so hard to actually want to go? After all, you’re in a world of eye-watering odors, sweaty people frowning in concentration and rarely talking to each other, mind-numbing routine, blisters and heavy machinery, while clanging metal and bad music assault your ears.

Sounds more like a steel foundry than a gym. Heck, just take a look at the word: WORK-out. No room for fun there.

Or is there? If you want to see how much fun exercise can be, go to a different kind of gym – a jungle gym. There you’ll see kids chasing each other at full speed, swinging, jumping, throwing balls, finding energy they never knew they had. And you’ll never hear them complain about going to the “gym.” But they will complain about being called in during lightning storms because they want to keep playing kickball.

What’s the secret? They’re exercising and they don’t even know it. They’re having so much fun, they don’t care. It’s like hidden health.

Imagine having that kind of enthusiasm when you exercise. You can. All it takes is remembering to stay active and to have FUN.

Its that time of year when you see the kayaks on the roofs of the cars heading to the water. Kayaking is a great cardiovascular exercise, that can be done outside while enjoying the scenery. Whether you are a beginner or advanced in the sport, strength training will help you to become a stronger kayak-er and help to avoid injury.

Strength training will help your muscle endurance, coordination and muscle awareness. The stronger all of those areas are; the more efficient each stroke is as you glide through the water.

You want your upper body to be strong to help support the continual shoulder motion. Back, chest, shoulder and arm exercises are needed to kep the upper body strong. You also want to take time to work on your internal and external shoulder rotators to help avoid an overuse injury.

Core, abdominal, and low back exercises are important because the stronger your torso area is, the more efficient your upper body can work. If you have a weak core, your body is having to share its energy to keep the spine strong and supported. The less energy needed to do that, the stronger you can maneuver through the water.

These strength training exercises will help your body to be more aware while in the kayak. You want to do low weight and high reps to work on muscle endurance. That way you are training sport specific to kayaking.

Check back next week to learn about exercises that are important in other outdoor activities for the summer!

I recently read an article about a study done in the Biomechanics Lab at San Diego State University under the lead of  Peter Francis, PhD., and I wanted to share the findings!

They researched 13 popular ab exercises to see which ones created the highest amount of muscle activity in the abdominal region. They tested exercises you could do at home, the gym, or a device you would find on an infomercial. There are MANY different ways to work your abdominal muscles, but wouldn’t you like to pick the ones that are the most effective?

In terms of the obliques, (the “side” abs), the top three most effective exercises are the hanging ab crunch, the bicycle, and the reverse crunch.

In terms of the rectus abdominus, (the “middle” abs), the top three most effective exercises are the bicycle, hanging ab crunch and the stability ball crunch.

Out of those 6 exercises, the best ab exercise is the stability ball crunch. The reason it is # 1 is because there is very little assistance with the hip flexors, therefor putting more of a work out on the abdominal region.

The exercise that ended up at the bottom of both lists was the ab rocker.  The price of the ab rocker is typically around $100-150.

This is just another study proving that you don’t need much equipment to get a great abdominal workout! You will receive the most benefit out of those abdominal exercises that require a continual ab stabilization as well as a rotation or further crunch. Your personal ab workout depends on your own needs or concerns, so check with your trainer to make sure you are performing the proper exercises correctly to get the full benefit of the crunch!