What is core training? This seems to be the buzzword of the fitness industry today. It seems everywhere you look the world is abs crazy! How many books and articles are devoted to abs training? But very few people know what this musculature involves and how to train it effectively.
The abdomen complex is a very important part of core. It supports the vital organs and can also be referred as the foundation of arms and legs. They provide a vital role in our overall well being.
Importance of core training
The abdominal and the back muscles work together as a functional unit. These muscles surround the back and provide nature's own belt. It's no wonder that people are ignorant about Core Training and we see number of individuals with back pain increasing alarmingly.
Traditional gym exercises do not condition the deep muscles that are necessary for the stabilization of spine. The first step towards reducing back pain and improving posture is to learn how to activate the core muscles, scientifically known as transverse abdominus. Regular gym goers also call it as tightening of TA.
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 programmes 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.
Core Strength Training
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 centre 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 developi functional fitness - fitness that is essential to both daily living and regular activities.
Basic Core workouts:
Begin with lying on your back, with arms on your side and legs extended. Breathe normally.
Pull in your navel towards your spine (zip in) as much as you can. Hold this position for 10 seconds . Never hold your breath during the work out. Repeat this for 3 – 5 times in standing or sitting position too.
Core exercises often imitate moves that we employ in daily life or sports and thus train the body to rely on the core and reduce the strain we put on our limbs. Two popular forms of exercise that develop core strength are Pilates and the Swiss ball.
Popular forms
Pilates uses the body as its own form of resistance. Learning to breathe properly and perform slow, controlled movements allows a person to isolate and strengthen core muscles.
The Swiss ball (also known as a exercise ball) is an easy and fun way to strengthen the body core.
While there are many exercises that can be performed with the Swiss ball, simply sitting on it will create the instability needed to engage the core muscles to maintain balance.
Core exercises often imitate moves that we employ in daily life or sports and thus train the body to rely on the core and reduce the strain we put on our limbs. Two popular forms of exercise that develop core strength are Pilates and the Swiss ball. Pilates uses the body as its own form of resistance. Learning to breathe properly and perform slow, controlled movements allows a person to isolate and strengthen core muscles. The Swiss ball (also known as a exercise ball) is an easy and fun way to strengthen the body core. While there are many exercises that can be performed with the Swiss ball, simply sitting on it will create the instability needed to engage the core muscles to maintain balance.
The author is Sports Performance Enhancement Specialist Fitness One India Ltd.
