| With all the hype about core training what is it and why | | | | · Reduces risk for low-back pain and injury. |
| is everyone so focused on it? | | | | Core exercises are designed to stretch and |
| Core Training can be any exercise that is focused on | | | | strengthen the muscles, tendons, and ligaments that |
| improving strength and stability in the torso or trunk. It is | | | | support and protect the spine. |
| important because this is where all of our movements | | | | Most low back pain is caused by bad posture, |
| originated. The "Core" is like the solid base or | | | | excessive body weight, physical inactivity, and faulty |
| foundation on which we can move more efficiently | | | | body mechanics. All the gravitational forces from |
| and with less risk for injury if we have conditioned it | | | | sitting, walking, running impact the low-back area and if |
| properly. | | | | it is not supported properly the spine will suffer. |
| Think about a crane with the arm moving freely from | | | | · Improves posture making the stomach look |
| it. Without the base of the crane being stable and solid | | | | flatter. The protruding "pooch" people seem to obtain |
| whether moving or not the arm could not function | | | | around middle age is usually caused by weak |
| properly and with ease. This is how the body works, | | | | abdominal muscles, specifically the transverse |
| the torso of the body is like the solid, stable middle of | | | | abdominal muscles that are located deeply in the lower |
| which the arms and legs can be mobilized and move | | | | abdomen. The weakness in these abdominal muscles |
| with more ease and efficiency. | | | | also contributes to the "slouched" posture and |
| That crane is like a well-trained runner. If you've ever | | | | "hunchback" look. |
| seen an Olympic Sprinter notice how stable the torso | | | | Without strong abdominal muscles to support the spine |
| is while their arms and legs are turning over in a blaze | | | | and to compress or hold in the abdominal contents |
| of speed. If the body happened to be unstable, | | | | your posture will falter along with the protrusion of the |
| wobbling or swaying side-to-side they wouldn't be able | | | | lower abdomen. |
| to move as quickly because the arms and legs | | | | The Best ways to Train the Core |
| wouldn't have that stable base to work from. | | | | 1. Pilates exercises are well known to work the "core" |
| Benefits of Core Training: | | | | or strengthen the abdominal muscles for a flatter |
| · Helps to prevent injuries. A strong, stable core | | | | stomach and a long, lean look. |
| can help to prevent injuries because with stronger | | | | Pilates works from the inside out strengthening the |
| muscles supporting the spine, pelvis, and shoulder joints | | | | deeper transverse abdominal muscles, those that |
| it can better handle the forces of rotation and | | | | support and protect the spine and pelvis. In essence, |
| compression that lead to back and joint injuries. | | | | those muscles assist with the contractions for our |
| The body's joints are like links in a chain and are | | | | bowel and urinary functioning. |
| surrounded and supported by muscles and tendons. If | | | | What most people don't realize is that Pilates is a very |
| any of these supporting structures are weak others | | | | rehabilitative form of exercise that simultaneously |
| are called upon to compensate for this weakness. | | | | stretches the tight muscles while strengthening the |
| Because they were not designed for this purpose they | | | | weak ones. This way of exercising does, in effect, |
| can become injured over time by the repetitive wear | | | | help to realign the spine, pelvis, and shoulder areas. |
| and tear. | | | | Pilates works to stabilize the core or torso while |
| For example, if I was hitting a golf ball and my low | | | | simultaneously mobilizing the joints to move the |
| back was weak and inflexible I would probably | | | | extremities of the arms and legs more efficiently and |
| overcompensate by muscling through the shot with | | | | without stress and strain. |
| my shoulders. Because the shoulder joint is not | | | | 2. Exercise Ball for Instability. The Swiss Ball or |
| designed for such a forceful swing, over time I may | | | | Resistaball as it has become known is also a great |
| injure the muscles, tendons, and /or ligaments | | | | way to train the core. Studies have shown that just 2 |
| supporting the shoulder joint. | | | | days per week on the ball has been shown to |
| · Helps to improve bowel function and reduces | | | | improve balance in older adults. |
| incontinence. Once again the pelvic floor muscles are | | | | The exercise ball is a great core workout because of |
| part of the core. These muscles help to eliminate | | | | the instability of having to stabilize or center your |
| waste products from our bodies through contractions. | | | | gravity while moving on or with the ball. The core is |
| If these muscles are weak or deconditioned they | | | | constantly working to keep you from rolling off the top |
| cannot contract properly which may lead to | | | | or sides of the ball while you are exercising. |
| incontinence or improper bowel functioning. | | | | |