Your core is not just your ab's, but includes the transverse abdominis, multifidus, rectus abdominis, obliques, latismus dorsi, erector spinae, gluteus maximus, quadratus lamborum and many other deep muscles. Functional movements are highly dependent on the core musculature and lack of core strength and stability can result in a predisposition to injury. Along with preventing injury, the core muscles are specificially designed to align the back and effect posture. These muscles are important in resisting force whether it's a static force or a dynamic force. Not only does the core work to support the back in terms of posture, there is a dynamic function to it as well. When you move, you weight shifts back in forth. When walking, you're not always walking at the same speed on on level ground thus recruitment of the core muscles are needed to maintain balance. These responsibilities include postural reactions to changes in speed (quickness of a contraction), motion (reaction time of a contraction) and power (amount of resistance resisted in a period of time).
Since we move throughout all the planes of motion (Saggital (left to right), Frontal (front to back) and transverse (head to toe)) and not just one, we must train our body's to be able to resist the forces put on the body and prevent injury. Here are a few exercises which I use in my strength training routine which I've found will strengthen and full proof your core:
1.) Side Plank (30 second static hold)
2.) Decline Trunk Rotations w/ medicine ball (3x15)
3.) Glute bridge (30 sec static hold)
4.) Standing trunk rotations w/ resistance band (3x15x3 sec static hold)
5.) Static Supermans (3x10x5sec hold)
6.) Alternating Bicycles (3x10x5sec static hold each)
7.) Alternating leg lifts (3x15; can add medicine ball)
Warm up always before any workout, possibly warm up with crunches on an exercise ball, light standing trunk rotations and alternating bicycles so you don't strain yourself. A lot of these exercises are meant to improve posture (static exercises). The side plank is one of the best exercises to align you spine and strengthen the obliques. Trunk rotations are so often undermined as a great exercise. People typically think that doing a million crunches is going to improve your core, yet like I stated we don't move like that. We twist and turn as we move everyday, so you might as well train and strengthen in the ways in which you move!
That is a lot of great information I never really thought about what is totally included in the core. I pretty much only thought it was the abs, and obliques. That's really important things to know. Those are all great core workouts as well, however I never heard of the static superman. Like I said before a lot of information and great post overall!
ReplyDeleteThat's true. Those quick fix products are not going to work for the average person without a strong combination of diet and exercise. Most people also need to be aware that for those commercials, they hire bodybuilders and fitness models who are ALREADY in good shape, and it was not that product that made them get into that shape. Also, before/after photographs are easily doctored with the help of a computer program. Sometimes it is not even the same person in both photos!
ReplyDeleteYou've got the right idea about abdominal training though. The key to building a good six pack is a strong combination of diet, exercise, and cardiovascular training if necessary.
i remember when i was in P.T for my back i had to work my core like there was no tomorrow. the core is easily the most importent muscle group in an athletes body. if i had a stronger core my injury would hve been prevented. i like this blog because many of our classmates are either athletes o participate regularly in fitness activity settings. so good blog choice.
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