Fitness Online
| Core Training - Good Core Training is More than Ab Exercises |
| Abdominal conditioning is a much sought after but the abdominal muscles alone are over-rated when it comes to real core strength or conditioning. In reality, the abdominal muscles have very limited and specific action. The "core" actually consists of many different muscles that stabilize the spine and pelvis and run the entire length of the torso. These muscles stabilize the spine, pelvis and shoulder and provide a solid foundation for movement in the extremities. Core conditioning exercise programs need to target all these muscle groups to be effective. The muscles of the core make it possible to stand upright and move on two feet. These muscles help control movements, transfer energy, shift body weight and move in any direction. A strong core distributes the stresses of weight-bearing and protects the back |
| 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. Strengthening 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. |
| 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.. Be careful not to hold your breath – you should be able to breathe evenly while bracing. |
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