Core Stability 101: The Basics
Posted on Jun 30, 2010 under Weight Training | No Comment
There are several major muscles that comprise the core portion of the human body. Supporting the lumbar spine are several muscles, including Transversus Abdominis, multifidus, Internal Oblique, paraspinal, and the pelvic floor muscles. Exercise physiologists have found some interesting facts about the way these muscles work. It turns out that the muscles themselves anticipate the various forces that act on the spine, and are capable of pre-stabilizing the area. Working in concert, the muscles provide this stabilization.
The question then follows, what is the best way to train and optimize these muscles for the best physiological result? Depending on who the subject is – an athlete, for example – the exercise routine is going to vary. For the purposes of this article, we’ll focus on an average individual seeking improved physical fitness and less lower back pain. For this type of person, surprisingly enough, the muscles do not have to be extremely strong. The secret is to be correctly toned, coordinated, and working together fluidly. When optimally toned, the muscles naturally keep the spine in the correct and healthy ‘S’ curve.
The first and most important core exercise movement consists of contracting the Transversus Abdominis and multifidus at the same time. You can perform this exercise by lying down on a mat, on your back, with your knees bent. When you’re on the floor, be sure that you are correctly aligned, creating the small gap between your lower back and the floor. Breathe in deeply and relax your stomach muscles. When you draw in your next breath, bring your abdomen inward, and pretend you’re trying to shove your belly button to the floor. Imagine zipping up your jeans, a method Pilates teachers use to teach the technique. Keep this position for 10 seconds, then repeat 5 -10 times. Once you get used to it, you can actually perform this exercise in a variety of positions, including standing and sitting.
Next, try the lying leg life stabilization and the “waiter’s bow.” Research online or at the library for complete descriptions of these movements, to ensure that you get the form correct. Next, try the lunge and the press up.
Employing each of these exercises will help you improve your core strength, and enjoy the many great benefits associated with a healthy and strong core.
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