You would have heard the term core strength before and if you ask 5 different people you will get 5 different explanations for what it actually means.
However most people share a common ‘core strength’ story; most men and women at some point in the past whether they will admit it or not, have tried an infomercial purchased product promising sexy abs in just 5 minutes per day. After all a toned mid-section is the goal of a large portion of the exercising population.
This post however is not about the secret to developing a toned mid-section (diet and core exercise) but to explain what core strength is, to explain how to get it and to explain why it’s important.
When you think of your core strength you need to think of your entire mid-section; front to back.
- Rectus abdominis (6 pack muscles)
- External/internal obliques
- Transverse Abdominous
- Erector Spinae
The most common mistake people make is that they train the muscles of their ‘6 pack’ only with an exercises like crunches. This can create an imbalance untimely leaving you susceptible to weakness in the lower back.
When training you core you should aim to work all muscles mentioned above to ensure a complete approach to core stability. An example of exercises that would give you a complete core work out is as follows;
- Crunches legs flat on floor (upper rectus abdominus)
- Crunches knees bent (mid rectus abdominus)
- Straight leg raises (lower rectus abdominus)
- Ab Cycle (obliques)
- Plank (Transvers Abdominus)
- Alternating Superman (Erector spinae)
By utilising a program as outlined you will develop a true and balanced core strength which in turn will protect from lower back pain associated with repetitive activities eg sitting, driving, clerical work etc.
Following a simple but strategic plan when it comes to your core strength you can significantly reduce your risk of injury and ongoing pain.