What is Core Strength and Training?

"Core strength" is an often talked about subject in the world strength training today. When the word core strength is mentioned it's actually referring to the muscles lying deep to the abdominals and back musculature. For your body to stand erect the core muscles of the transverse abdominals and obliques have to be working in unison to keep your body upright.

Most strength training coaches and personal fitness trainers today will focus primarily on core strength and stabilization first before advancing out to the extremities. It simply doesn't make sense to focus all of your primary exercise routine on "extremity" areas when the inner core muscles are weak and relatively dysfunctional. Core training emphasizes strengthening the body as a whole instead of individual muscle groups.

Always check with your physician prior to beginning any exercise program but I haven't meet a doctor yet that will dissuade you from beginning a core strengthening program. The benefits are numerous and do not take a great deal of equipment and exercise apparatus to perform and benefit from. A few of these benefits include:

1. Inner core strength that helps you with normal daily lifting activities by improving overall body posture. Good body posture also improves body self awareness and esteem.
2. If you are involved in competitive sports good core strength is directly responsible for improving motor patterns and making you a better athlete with fewer physical breakdowns and injuries.
3. Core strength will increase endurance and stamina of muscles performing a specific task, i.e. pitching, throwing, and kicking.
4. Core strength allows and reinforces a better movement progression to other specific movements used in our everyday lives.

So what is the number one core strengthening exercise that anyone can do to enhance their overall fitness level? Answer: WALKING. Walking can be done by anyone at any time (usually!). Walking obviously is an upright activity that requires coordination of the muscles of the abdomen and back to allow you to make a smooth movement transition from step to step. Walking is not just the best core stabilization exercise but one of the best cardio conditioning exercises as well. Now if you implement walking with a backpack or some other added weight to the upper torso you have created a more demanding core adaptation to this increased demand and the abdominals and back muscles have to adapt accordingly. It's very simple but effective and easy to implement.

Slow jogging is the next best activity in a good core stability progression. The cardio effects of jogging help strengthen diaphragm and thoracic strength and efficiency for easier breathing and inhalation. It's also an ideal calorie burner which helps strengthen and accentuate the core muscles even more. A steady routine of jogging can help you achieve a slimmer waistline for the wash board abs look.

Other simple core strengthening exercises include:

1. Abdominal crunches- from your back bend the knees to 90 degrees and then flatten the low back to the floor. This engages the abdominal muscles and elevates the upper torso slightly. A full sit-up from this position is not required. Hold the contraction for a 4-5 count (50-100/day.)
2. Back extensions- from your stomach you can do variations of extending the upper torso in combinations of leg and arm extensions. It's simple and effective and can involve a majority of the back extensor musculature.
3. Side or lateral crunches- from laying on your side you can do simple combinations of upper torso crunches with hip/leg abductions. Combine this with various arm movements and your obliques will let you know they are still around.

And the best part of starting a core strengthening program is you can do them at home. Home workouts are best for those who are self motivated and efficient at working by themselves. Not so for individuals who prefer a little camaraderie for working out. Core strengthening with a group of people pursuing the same goals usually provides an environment of continuous positive reinforcement. This support often plays a critical role in one's ability to stay with a core strengthening program. Without it they may struggle to stay with the routine and drop it all together. So make a decision to begin strengthening your core muscles and arrange a routine that works best for you. Your health and well being will be huge benefactors.