Real Core Strength Training

Article by Darvin J. Hooey

Your core is the foundation of every move your body makes, and it is therefore crucial that everyone takes part in some form of core strength training. Many believe this to mean you have to do a ton of of sit ups, but sit ups are only the tip of the iceberg! This article was created to try to clarify some of the misconceptions people have about what their core is and what the proper training methodology is. By training your core the proper way, you have the opportunity to improve the quality of every type of move your body makes. That’s how important your core is!

<span style=”font-size: medium;”>What Does the Core Consist Of?</span>

The core is more than just your abdominals. You must understand this before you can develop an effective core strength training program. The core is often defined as all muscle groups from your groin to your shoulders, including your chest. While this seems logical, my list will not include the chest. Here’s the rest of the major muscle groups of the core:

<span style=”font-size: small;”><u>Hip Muscles</u></span>

Gluteus maximus, medius and minimus: your behind/hip areaHip flexors: front of pelvisPectineus: top inner thigh<span style=”font-size: small;”><u>Spinal Muscles</u></span>Erector Spinae: run along your neck down to your lower backMultifidus: run under the erector spinae<span style=”text-decoration: underline;”>Abdominals</span>Rectus Abdominis: the front of your abs, your hidden “six-pack”Obliques: front to side of abdomenTransverse Abdominis: run under your obliques and around spine<span style=”font-size: medium;”>Benefits of Core Strength Training</span>

As I stated before, your core is the foundation of all of the movements your limbs make. Here’s a short list of some of the real-life, athletic benefits of core training:

Improved balance and stability (like a house, a stronger foundation, creates a stronger structure overall)Better body controlGreater movement efficiencyGreater power in your movements (i.e., more explosive)Reduced risk of injury (your reduces the effects of force and impact on the body)Better athletic performanceThis article is not about lower back exercise specifically, but lower back pain and injuries can frequently be attributed to a lack of core strength training! With that said, what’s an effective way to train your core?

<span style=”font-size: medium;”>Training Exercises For Your Core</span>

<span style=”font-size: small;”><u>Traditional</u></span>

Balance/Stability ball ExercisesBalance board workBack ExtensionsSit-upsI am living proof that these exercises absolutely work, but you might not have the equipment required, or you may be sick of doing sit-ups! If this is the case for you, or you simply prefer at home workouts, here are some less traditional yoga moves you can use to strengthen your core.

<span style=”font-size: small;”><u>Less Traditional</u></span>

Bridge PoseRevolved Abdominal PoseLeg LiftsHalf Boat PosePlank PoseBow PoseThese exercises can be done at home without equipment and are excellent for core strength training purposes. Beyond being the most effective core training program I’ve used, yoga also increases flexibility, strength and coordination throughout your body! If you are truly interested in full body fitness, you should read my article on yoga for beginners.

Core training is such an important part of athleticism. It helps transfer the power that you get from the ground to your upper body and out through your arms and hands. A strong core (area from the bottom of your ribs to your hips) also will help you become a more stable athlete too.

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