Core Training

Core training is an important component of every exercise regimen. Technically, the core is defined as the lumbo-pelvic-hip complex - this includes all of the muscles, bones and joints from the top of the spine to the bottom of the spine, the pelvis and the hip joint. The core is an area that is critical for human movement, since it is where our centre of gravity is located and essentially every movement the body makes begins in the core.

The muscles of the core are divided into two groups. The first is the stabilization system and the second is the movement system. Both of these systems are interdependent and work together to allow us to move efficiently and safely. In developing a strong core, the first focus should be on developing the stabilization system and then moving on to the movement system. This is logical, since we should have a strong stable core in order to properly develop the movement system. If we do not have proper stability, then the core will be weak and can result in inefficient movement patters and can ultimately cause injury.

The average person has developed his/her movement system, but not the stabilization system of the core - meaning that most people have a weak core. The reason for this is that the muscles which primarily make up the core movement system (such as the rectus abdominis, external obliques, erector spinae, hip adductors and abductors) are the muscles that are nearest to the surface that we want to see - such as that "6-pack" set of abs. So most people focus on exercises to develop those external muscles, while often ignoring the muscles of the core stabilization system. The core stabilization muscles (such as the transversus abdominis, internal obliques, diaphragm and pelvic floor muscles) are located deeper inside the body - so people often skip training those muscles since they think they won't be improving their physique by developing those muscles. Having a strong stabilization system, however, will help improve the movement system and ultimately make our movements for all other exercises more efficient and effective.

To develop a strong core stabilization system, your trainer should include exercises that will properly target those inner stabilization muscles. The "drawing-in maneuver" (tightening your abdominal area as if you are trying to pull your belly button in towards your spine) while doing core exercises has been shown scientifically to activate the stabilization muscles. Also, when doing core exercises for stabilization, each contraction should be in the range of 10-20 seconds to effectively activate the stabilization muscles. By developing a strong and stable core, you will be benefiting your training on many levels!