Building Core Muscle Strength
Core Strength Training and Abdominal Muscle Training are fairly synonymous these days. However, it is important for fitness enthusiasts to understand that core strength training is much more than abdominal exercises. Abdominal muscles have a limited and specific set of actions. Core exercises are concerned with the entire muscular structure comprising the spine, pelvis, and torso. If you look at a diagram of the muscles distributed throughout this bodily region, you start to get an idea of how many more muscles comprise the core in comparison to the abdominals. With this in mind, if you’re aiming to strengthen your core, you must branch out from the abdominal exercises for maximum effect.
Muscles that should be part of your strengthening routine include the internal and external obliques, the transverse abdominis, the hip flexors, erector spinae, rectus abdominis, gluteus medius and minimus, gluteus maximus, hamstrings, piriformis, and hip abductors. A long list, indeed! With this many muscles upon which to concentrate, it’s easy to see why many fitness enthusiasts will actually devote an entire workout just to core strength. By doing so, they maximize the benefits associated with a strong core.
One of the most attractive benefits of core strength training is the reduction in lower back pain. Though abdominal muscles tend to take much of the credit for low back pain reduction, it is a weak core that is a more insidious culprit for back pain. You’ll find that strengthening your core will result in more correct posture in addition to decreasing the level of strain on your spinal column.
Most athletes are already aware of the many benefits of core strength training. Since movement originates from the core and not the limbs, powerful core strength contributes to greater stability and control. Injuries are reduced when athletes compete with proper posture.
You don’t have to join a gym to do a wide variety of core strengthening exercises. Using just body weight, you can do exercises to target every major muscle group in the core region. One of the most popular exercises is abdominal bracing. In addition to abdominal bracing, you can do squats, push-ups, V-sits, hip lifts, lunges, and back extensions. Search online or visit your local library to get information on correct techniques and effective numbers of repetitions for maximum benefit. The simplest core strength program includes abdominal crunches and push-ups, so if you’re just starting out, start there!
