Core Strength 101: Learning the Basics

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Core Strength 101: Learning the Basics

Sunday, February 28th, 2010 Subscribe To Our Feed

Many people tend to equate Core Strength Training and Abdominal Muscle Training. Those designing their fitness routines should know, though, that there is much more to core strength exercises than just abdominal routines. Abdominal muscles have specific actions, and are fairly limited in nature. Core exercises are concerned with the entire muscular structure comprising the spine, pelvis, and torso. If you look at a diagram of the muscles distributed throughout this bodily region, you start to get an idea of how many more muscles comprise the core in comparison to the abdominals. With this in mind, if you’re aiming to strengthen your core, you must branch out from the abdominal exercises for maximum effect.

Some of the muscles upon which you need to concentrate 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. By doing so, they maximize the benefits associated with a strong core.

One of the primary benefits to core strength training is the reduction of back pain that occurs with a proper core strength training regimen. Though abdominal muscles tend to take much of the credit for low back pain reduction, it is a weak core that is a more insidious culprit for back pain. Strengthening the core has the benefit of correcting bad posture and putting reduced strain on the spine.

During any training program, athletes should also work on self-massage to improve on flexibility, endurance, and recovery. One great tool for this is Stick Fitness System.

Educated athletes are usually aware of the fantastic benefits of core strength training. Since movement originates from the core and not the limbs, powerful core strength contributes to 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. One of the most popular exercises is abdominal bracing. Abdominal bracing combined with squats, push-ups, V-sits, hip lifts, lunges, and back extensions are a good comprehensive routine. Search online or visit your local library to get information on correct techniques and effective numbers of repetitions for 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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