WELLNESS CONNECTION · Fitness

Getting to the Core of the Matter

By Michael Brazeal, M.A., Director of Fitness

April 05, 2011 - 4:00PM

The latest buzz in the fitness industry is core training, or spinal stabilization. Despite this recent gain in recognition, very few people understand what the core really is or how to properly and effectively train it. Loosely defined, the core is described as the body minus the extremities (arms and legs), and is made up of several different muscle groups which can be divided into two parts: the outer core and the inner core.

Outer core muscles, like the pectorals and abdominals, are more superficial and visible and contribute somewhat to spinal stabilization but more to functional movement. Inner core muscles lie deeper in the abdomen and near the spine which work together to provide a stable foundation for safe and efficient movement.

The goal of core stabilization is to maintain a solid foundation and transfer energy from the center of the body out to the limbs. We are then able to generate more efficient, powerful and coordinated movements of the extremities. As the base of all movement, a strong, stable core means better balance, agility, weight transfer, power, and most important, a strong supported back that is protected from injury.

What many people don�t realize is that core conditioning and ab conditioning are not synonymous; abdominal exercises are just one part of core training. Stabilizing the spine and increasing its structural integrity, which involves a co-contraction of the inner abdominal muscles (tranversus abdominis) and the spinal extensors and rotators (multifidus), is essential. Most core exercises involve little to no movement at all and usually no equipment. Initially, they are static, or held, exercises. A great way to begin your core training is with Abdominal Bracing, or the Draw-In Maneuver. Pull or draw your navel in toward your spine and brace your trunk as if you were going to take a punch in the stomach. Be sure to maintain an open airway and don�t hold your breath.

Continue your training with two fundamental static spine-stabilizing exercises: the Quadruped and Plank (previously featured as our �Shape-up Snapshots�). Each one of these should be done over time with progressions that are increasingly challenging. Some examples include using unstable training platforms like foam rollers, stability balls and the BOSU.

Starting your own core stabilization routine with one of these options is a great first step you can take from home. For more information or assistance on core training, contact an Exercise Specialist at California Health & Longevity Institute.

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