The core is considered the area located around your midsection and pelvic area. The muscles located within the inner core area function to keep the body stabilized and help to protect it from injury. Because you will be able to work more efficiently and with greater force if the core muscles are trained and developed properly, learning how to activate your body’s core is the most important step to conditioning the rest of your body.
The inner core muscles include those of the trunk, pelvis, upper and lower back, shoulders and chest. The core muscles lie deep beneath the surface area, in most cases next to the spine and pelvic areas, where they help support the body’s internal structure.
The shoulders, arms and legs all tie into the body’s core muscles at some point. In this way power is transmitted from the inner core outward to the arms and legs. When a baseball pitcher throws a ball the power is first transmitted from the legs through to the hips, and than outward through the arm. A strong foundation can generate power more efficiently and better stabilize the body for movement.
Core strengthening is also known as functional or sports specific training. The core muscles help in keeping the spine stabilized when lifting a heavy package or while playing sports. A strong core also helps in preventing injury, improves posture and balance by strengthening the supporting musculature. Core exercises can be performed without the need for special equipment and you won’t need a gym membership.
Exercises which are performed in a non-linear fashion including rotational, diagonal and multiple planes of motions, better duplicate real world conditions and every day activities better than conventional methods can. Exercises that work the abdominals and lower back are standard when training the core. Some examples of core exercises include crunches, leg raises, back extensions, and lunges. Core exercises do their work from the inside out and involve working the muscles together as a group. Pilates and yoga also work to strengthen the inner core muscles.
Perform core training first thing during your exercise routine to activate the inner connection between muscle and nerve. Technique is very crucial while performing core strengthening exercises, the body and spine must be aligned and positioned properly in order for these exercises to be effective. The pelvis should remain neutral which can be achieved by tightening the glutes. Breathe freely during their execution and do not hold your breath. Concentrate on breathing from the stomach area by pushing in and out as you breathe.
You can activate the core by pulling the naval inwards toward the spine. This action primarily activates the Transverse abdominus, which lies underneath the rectus abdominals, and acts similar to a lifting belt around the waist. Pull your stomach in as far as possible without holding your breath. This may take some practice to achieve but it is worth the effort. Strengthening the TV can also reduce back pain, improve posture and tighten the midsection. You can also feel your TV by coughing slightly. That tightening sensation that you felt in your abdomen was the transverse abdominus.
The stomach vacuum is an exercise which is performed while kneeling on all fours or standing with hands on knees. Simply exhale all the air from your lungs and pull the stomach in and hold it.
Core exercises are done in progressive phases, from kneeling to standing, from standing on two legs to one leg, and to working with uneven surfaces such as fitness balls and wobble boards.
Other exercises include the prone bridge, performed face down on the floor while balancing on the elbows and toes, kind of like you’re doing a pushup. While holding this position it is important that the back be kept straight, head aligned with the spine, and the glutes tightened. The stomach must be drawn in tight and held in while breathing normally.
Another core exercise, the supine bridge, is performed while lying on your back side, bringing your feet in and hands palm down at your sides. Push down with your feet so that your rumpus is raised and only the head, shoulders, and feet are touching the floor. This works the glute muscle and tightens the rear. For further details on these and other core exercises, click on the secure link below.
Core training has many practical applications which relate to different areas including sports training, fitness routines, injury prevention, recuperation, and everyday activity. Core training should be an integral part of any fitness program and lends itself as an effective way to properly maintain a healthy and robust lifestyle.
Before beginning any exercise or diet program consult with your health care provider.