Strength training for the core has become a trend in fitness over the last several years. The popularity of core training most likely began with professional athletes. Elite athletes have used core training as a tool to perform better at their individual sport.
Research shows the core is where all movements in your body originate from. Core strength and core stability provides support for many activities. When the core is lacking strength, it is very difficult to have strength in the rest of the body. Strengthening the core can help protect us against back injuries. Research shows a weak core can make us more prone to poor posture which can lead to back injuries. Strong core muscles provide support for our bodies needed to alleviate pain and prevent injuries.
Core strengthening involves training 29 core muscles that need to be frequently used on a regular basis. Crunches may seem like an effective exercise to strengthen the entire core but it is only an exercise that uses one part of our midsection. Our core encompasses more than a couple of muscles and is very complex. We need to strengthen other muscles such as our lower backs and obliques. For example, exercises for the core should also involve rotational movements to work the obliques and lower back extensions to strengthen the lower back. The other muscles in our core should also be strengthened.
Our core runs the length of the trunk and torso and is needed to stabilize the spine. The rectus abdominus is located in the front of the adomen and are the core muscles that show when we are lean. The erector spinae is composed of three muscles that make up the lower back. The multifidus is the muscle that helps rotate the spine and is located along the vertebral column. The external obliques are located on the side and front of the abdomen. The internal obliques are located under the external obliques and run in the opposite direction.
The transverse abdominis is located under the obliques and would be considered The transverse abdominis is located under the obliques and would be considered the deepest core muscle since it wraps around the spine for protection and stability. The hip flexors are located in front of the pelvis and upper thigh. The gluteus maximus, hamstring group and pirformis are located in the back of the hip and upper thigh. Last, the hip adductors are located at the medial thigh.
The core has a very intricate set of muscles that cannot be strengthened through one particular exercise. We should not mistake strengthening only the abdominals rather than the entire core. Research shows strengthening the core by performing a single exercise will not be enough to reap the benefits of core strengthening. Studies show scientifically, isolated movements for the core are difficult to perform. An example would be an abdominal crunch where the emphasis is on the upper abdominals even though the lower abdominals are also being contracted.
The abdominals cannot be isolated one muscle at a time. Core strengthening needs to be very well balanced and must include exercises for the entire core. A well rounded routine for the core can help support the lower back and prevent injuries. Single exercises for the core do not offer the support needed for injury prevention.
Core Strengthening exercises are not limited to a fitness setting. They are also used in a physical therapy and chiropractic setting to rehabilitate a back injury. Doctors sometimes give patients exercise prescriptions for strengthening the lower back. Having worked for a physical therapy clinic, the exercise prescription might be prescribed for a back injury before or after a back operation. In this case, core strengthening is crucial so an injury does not get worse. Professionals in a rehabilitation setting often give their patients multiple exercises to strengthen and rehabilitate the lower back. This will usually consist of lower back strengthening exercises, abdominal strengthening and usually stretches for flexibility.
Many exercises are utilized so the lower back can be rehabilitated effectively. Research shows again that one exercise for the abdomen is not enough for the back to recover properly from an injury. The muscles in the core must be worked collectively for improvements in strength.
The debate remains on how often the core should be exercised and how many exercises should be used. In my experience, the core should be strengthened three times per week. Three exercises for the core should be specifically selected. An example is an exercise for the abdomen, such as a crunch, an exercise for the back like a lower back extension and an exercise for the obliques such as a cable rotation should be incorporated into a strengthening program. Research shows when specific muscles are weak in our core, other muscles can work harder to compensate for those muscle imbalances. This can create problems with our body alignment and may lead to other injuries such as lower back problems.
Our core will be stronger and we will have less chance of a lower back injury if it is strengthened properly. It is important to seek a fitness professional for advice on core training. Our core should be strengthened 3 times a week for about 15-20 minutes.
About The Author
Tom Bowler B.S., CSCS NASM-CES is the head of golf conditioning for Personal Fitness Advantage. He has ten years of experience as a physical therapy aide, personal trainer, and in sports conditioning. He has specific experience in golf specific conditioning and youth fitness programs.
