subject: Core Training For Effective Weight Loss [print this page] So what does it mean when someone talks about the core and why does core training matter? Is it just another fitness buzz-word?
In simple terms, the core is what connects your upper body to your lower body and transmits forces between them. The core is all the muscle that surrounds your midsection on all sides.
The core isnt simply your absit consists of all the layers of muscles surrounding the midsection. The function of the internal deep layer of muscles is to contract isometrically (without movement) to stabilize the torso and spine like a corset.
These muscles consist of the transversus abdominis in front, the internal obliques on the side and the multifidus in the rear. The external layers of muscles are what make torso movement possible. In the front is the rectus abdominis (abs) which flex the torso and spine, the external obliques on the sides for rotational motion and the erector spinae in the rear which aid in rotating and extending the spine.
So, why is the core important? It is the critical link between the upper and lower body. A strong core allows you to both handle and transmit forces from your feet all the way to your neck. Additionally, a strong and stable core is what protects the spine from injury during any activity.
When it comes to core exercises, most people focus on just the muscles responsible for movement. However, it is critical to strengthen the deep stabilizing muscles first so that you have a strong and stable foundation to build on. Strengthening the prime movers on weak stabilizers will lead to lower back pain and potential injury.
Two great exercises that strengthen the deep core stabilizers are the plank and the bridge. The first exercise is called the plank. It is simply supporting yourself on your toes and forearms and making a straight line with your body much like a pushup position, only on your forearms. You can hold this position for time (30 seconds to 2 minutes) or do 12-15 repetitions holding in position for 3-5 seconds.
Make sure your forearms are straight ahead (not together like you are praying); your feet are vertical (heels not together) and most importantly squeeze your glutes! Tight glutes are what take the load off of your spine to help protect your lower back.
The next exercise is the bridge and is basically the reverse of the plank. Lie down on your back with your palms facing up. Lift your pelvis up toward the ceiling making a straight line from your shoulders to your knees and squeeze your glutes tight. Do not go all the way down in between repetitions. Hold for 3-5 seconds at the top, do 12-15 reps. If you want more of a challenge you can do them with your feet on a stability ball.
Work these two core stabilization exercises into your workout (preferably in the beginning) and you will see some improvements in your core stability and more effective weight loss results.
