Fit and Cool

The Basics of Successful Core Strength Training

Core Strength Training and Abdominal Muscle Training are fairly synonymous these days.   However, it is important for fitness enthusiasts to understand that core strength training is much more than abdominal exercises.   Abdominal muscles have specific actions, and are fairly limited in nature.   Core exercises focus on the entire muscular structure that makes up the spine, pelvis, and torso.   An anatomical picture of the muscular structure in this body region reveal just how many muscles make up this core area.  With this in mind, if you’re aiming to strengthen your core, you must branch out from the abdominal exercises for maximum effect.

Muscles that should be part of your strengthening routine include the internal and external obliques, the transverse abdominis, the hip flexors, erector spinae, rectus abdominis, gluteus medius and minimus, gluteus maximus, hamstrings, piriformis, and hip abductors.  A long list, indeed!  With this many muscles upon which to concentrate, it’s easy to see why many fitness enthusiasts will actually devote an entire workout just to core strength.  Doing so ensures that they are getting maximum benefits to this vital region.

One of the most attractive benefits of core strength training is the reduction in lower back pain.  Abdominals tend to get all the credit for benefitting the back, but a weak core is one of the primary culprits in low back pain.   You’ll find that strengthening your core will result in more correct posture in addition to decreasing the level of strain on your spinal column.

Educated athletes are usually aware of the fantastic benefits of core strength training.  Recognizing that movement originates from the core of the body and not just the limbs, it’s clear that a strong core offers greater stability and control.  Injuries are reduced when athletes compete with proper posture.

You don’t have to join a gym to do a wide variety of core strengthening exercises.   Using just body weight, it is possible to do exercises that target all muscle groups contained in the core.  Abdominal bracing is the primary technique used in core exercise routines, where the abdominal muscles are contracted.   Abdominal bracing combined with squats, push-ups, V-sits, hip lifts, lunges, and back extensions are a good comprehensive routine.  Doing an online search can help you develop the correct technique and repetitions to enjoy maximum benefit.   If you’re just getting started, you can do abdominal crunches and push-ups to get going with a basic core routine.

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