Understanding Your Core

Core training has become a buzz word in the world of fitness and everyone seems to be talking about it. The problem is that many folks have no idea what the core actually consists of or how to train it properly.

The core consists of the thoracic and cervical spine as well as 29 muscles which attach to the lumbo-pelvic-hip complex. This is where all human movement begins. The core muscles help to protect the spine during functional movements such as twisting, turning, bending, etc.

There are actually two systems which make up the core. They are the Stabilization System and the Movement System.

Stabilization System:

• Responsible for stabilizing the lumbo-pelvic-hip complex
• Is often weak in comparison to the movement system which can lead to inefficient movement and injury
• Consists of the transversus abdominis, internal oblique, lumbar multifidus, pelvic floor muscles, diaphragm, and the transversospinalis (did you get all that???)
• Needs to be strengthened prior to the movement system for optimum efficiency
• Individuals with chronic low back pain have been found to have weak stabilization core muscles

Movement System:

• Controls the movement of the core (go figure)
• Is often over trained in comparison to the stabilization system
• Compensations are made in exercise movement when one system is dominant
• Consists of the erector spinae (hyperextension), hamstrings (you know what these are), hip adductors and abductors (glutes, tensor fascia latae to name a few), external obliques, latissimus dorsi, and the rectus abdominis

What good is the above information if you don’t know how to train each system? Well, here are several recommended exercises for each.

Stabilization System:

• Responds best to sustained contractions (6-20 seconds)
• Drawing-in maneuver, which is basically sucking in your belly button as tightly as you can
• Floor bridges-tighten glutes and draw in navel
• Floor cobra-lie prone on the floor with arms by side. Tighten glutes and draw in navel. Lift chest off floor (but do not hyperextend)
• Planks-tighten glutes and draw in navel. Hold for 2 seconds and repeat or hold isometrically for 60-120 seconds

Movement System:

• Crunches on a stability ball
• Back extension-keep chin tucked and do not hyperextend
• Cable rotations-draw navel in and tighten glutes
• Oblique crunches

Only after these two systems are properly strengthened and working efficiently should you begin an advanced core training program. Performing the following exercises without first possessing proper stabilization and strength (movement system), can lead to muscle imbalances, improper movement patterns, and injury.

Advanced (power) Exercises:

• Medicine ball pullover throw
• Medicine ball rotational pass
• Medicine ball woodchop throw
• Medicine ball throws for obliques

Keep in mind that just like proper strength training programs, core training must also be progressive as well as proprioceptively challenging (using the balance and stabilization systems).

Building a strong core is vital to any training program and extremely important for maintaining your ability to perform functional activities with a decreased risk of injury.