subject: Core Strength Training - Sit Ups Are Not Enough! [print this page] Your core is the foundation of all of your body's mpvements, and it is therefore crucial that everyoneparticipates in some form of core strength training. Most assumethis to mean you have to do a ton ofof sit ups, but sit ups are only the tip of the iceberg! This article is written to try to clarify some of the misconceptions people have about what makes up the coreand what the proper way to train itis. By training your core the proper way, you have the opportunity to improve the quality of every type of move your body makes. This is how crucialyour core is!
What Exactly Is the Core?
The core is morethan just your abdominals. You have to come to grips withthis before you can create an effective core strength training program. The core is often definedas all muscle groupsfrom your groin to your shoulders, including your chest. While this seems reasonable, my list will not include the chest. Here's the restof the major muscle groups of the core:
Hip Muscles
Gluteus maximus, medius and minimus: your behind/hip area
Hip flexors: front of pelvis
Pectineus: top inner thigh
Spinal Muscles
Erector Spinae: run along your neck down to your lower back
Multifidus: run under the erector spinae
Abdominals
Rectus Abdominis: your hidden "six-pack", the front of your abs
Obliques: side to frontof abdomen
Transverse Abdominis: run under your obliques and around spine
Core Strength Training Benefits
As I stated before, your core is the foundation of every moveyour limbs make. Here's a short list of some of the real-life, athletic benefits of core training:
Improved balance and stability (like a house, a stronger foundation, creates a stronger structure overall)
Better body control
Greater movement efficiency
Greater power in your movements (i.e., more explosive)
Reduced risk of injury (your reduces the effects of force and impact on the body)
Better athletic performance
This is not an articleabout lower back exercise in particular, but lower back pain and injuries can frequently be attributed to insufficient core strength training! With that said, what's an effective way to train your core?
Training Exercises For Your Core
Traditional
Balance/Stability ball Exercises
Balance board work
Back Extensions
Sit-ups
I am proof positivethat these exercises absolutely work, but you might not have the equipment required, or you may be tired of doing sit-ups! If this is the case for you, or you simply prefer at home workouts, here are some less traditional yoga moves you can use to solidify your core.
Less Traditional
Bridge Pose
Revolved Abdominal Pose
Leg Lifts
Half Boat Pose
Plank Pose
Bow Pose
These exercises can be done at home without equipment and are excellent for core strength training purposes. Beyondbeing the most effective core training program I've used, yoga also increases flexibility, strength and coordination throughout your body! If you are truly interested in full body fitness, you should read my article on yoga for beginners.
