The buzz word in fitness the past few years has been "core". But do you know really what muscles encompass the core? Many individuals, when referring to core, are talking about abdominals. Abdominals, obliques and lower back muscles all contribute to spinal stability, but "CORE" is so much more!
There are a total of 29 muscles in the center of the body with a variety of muscle fiber directions. Since we cannot move or bend our bodies to contract and strength these important spinal supporters, how can we strengthen them? The answer is in proprioception. This is why personal trainers use so many tools to create an unstable environment during their clients' exercises. Standing on a Bosu ball, doing a exercises with a stability ball, "walking the line" on a styrofoam half-roll, or even just standing on one foot, will fire those internal muscles. The body naturally contracts core muscles in an effort to gain balance and not fall, thus isometrically strengthening them. The side benefit is improved balance as the brain must connect with the vestibular system when the body is placed in an unstable environment.
Why is core so important? The core is the foundation of the body in the same way the trunk is to a tree. Without a strong trunk, strong branches aren't very valuable. Trainers working with new clients will start with a focus on core and build from there.
Are abdominal exercises still important? Definitely! The rectus abdominus is a large muscle that runs from the breast bone to the pubis. It is an important muscle in avoiding low back problems since it supports the front of the spine. But don't forget to include low back strengthening exercises such as back extensions in your program design.
My favorite core exercise is "the plank", a popular yoga position. Resting on your elbows on the floor (or a higher elevation for beginners), elbows directly under shoulders, and toes in the "push-up position", align your body in a perfectly straight line from head to toes. Don't allow back to sag or buttocks to stick up. Hold this position as long as possible. When performed regularly, you will notice you are able to hold the position for longer and longer periods of time. Every core muscle is firing, and you will note that nearly every muscle in your body will fire at the same time in an isometric fashion.
To ensure your work-out regime is properly programmed for your particular body and goals, hire an experienced, certified personal trainer.
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