Strengthening Your Core...Where Is It???

You hear the term "core" a lot when you are in the gym or when watching a fitness-related show, but do you really know what your core is?  Most people think your core is your abdominal muscles.  That is partially correct but there are more muscles involved in the core than just abdominals.

At a minimum, your core includes Transverse Abdominis (deep lying abdominal muscle group), Internal and External Obliques (side abdominal muscle groups), Rectus Abdominis (a.k.a. "6-pack), and Erector Spinae (muscle group running along the spine.  Core muscles actually extend lower in the hip/pelvis region to include Multifidus (deeper under the Erector Spinae group), Hip Flexors, Gluteal (buttocks) muscles and Hip Adductors.

The "core" muscles stabilize the spine, pelvis and shoulders 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 to 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.

So now you know where/what your core is...where do you go from here?  There are plenty of exercises that will work your core.  No longer will you have to get on the floor and do crunches.  Basic exercises such as squats and lunges will work the core.  Other exercises include planks, v-sits, push-ups (yes, push-ups!), hip bridges, hip lifts (reverse crunches), supermans, bird dogs...the list is long!

Need more guidance?  Check with a trainer at PROMATx Health Club to ensure you are performing sufficient exercises to strengthen your core muslces.  Once you build strength in your core, everyday activities (and sports) become much easier to perform!

Stand tall, work your core, improve your balance.