Core Strength Training For A Stronger Back And Slimmer Waist
What is core strength training? Most people think of exercises that work the abdominals such as crunches and sit ups. The core however is much more than that and consists of all the muscles that stabilize the pelvis. It is the center of gravity and where all our movements begin and end. The muscles that make up the core control our movements in all directions. Proper core strength training can relieve low back pain, prevent injury, and improve your overall muscular balance.
The core is made up of stabilization and movement muscles which initiate and maintain proper muscular balance during all movements. Developing core strength is crucial to your physical well being whether you are climbing stairs, picking up objects, running, walking, or weight training.
Week stabilizer muscles will cause other muscles to compensate for most movements which leads to muscular imbalance, pain and eventually injury. A good core strength training workout should target both stabilizer and movement muscles.
Stabilizer muscles include the deeper layer of muscles which include internal obliques, lumbar multifidus, pelvic floor muscles, diaphram, transversus abdominis, and transversospinlis. The movement muscles include the erector spinae, latissimus dorsi, iliopsoas, hip abductors, hip adductors, hamstrings, external obliques, and rectus abdominis.
Most core strength training routines neglect the stabilization system which is why so many people experience low back pain among other types of pain. Core exercises that target the stabilization system can greatly improve your overall fitness, low back pain and make everyday movements more efficient and pain free.
Core strength exercises such as crunches and sit ups target the movement muscles. It's important to strengthen these muscles but performing them without first building stability can lead to injury. They can actually place too much pressure on the discs of the spine if your stabilizers are week and lead to serious pain and eventually injury to the spine.
Having strong abs doesn't mean you have a strong core. Even some who have six packs may experience low back pain and injury due to week stabilizers. Very few people actually have strong cores. A strong core requires a program that strengthens both the stabilization and movement systems.
Example stabilization exercises include marching, plank, bridge and cobra. Example movement exercises include sit ups, crunches, leg raises, and back extensions. There are many variations to these exercises. Include at least one stabilization and one movement type exercise in your core strength training program for optimum results.
