Core Conditioning and Abdominal
Training
Core and abdominal conditioning have become
synonymous in recent years but the abdominal
muscles alone are over-rated when it comes to
real core strength or conditioning. In reality,
the abdominal muscles have very limited and
specific action. The "core" actually consists
of many different muscles that stabilize the
spine and pelvis and run the entire length of
the torso. These muscles stabilize the spine,
pelvis and shoulder and provide a solid
foundation for movement in the extremities.
Core conditioning exercise programs need to
target all these muscle groups to be effective.
The muscles of the core make it possible to
stand upright and move on two feet. These
muscles help control movements, transfer
energy, shift body weight and move in any
direction. A strong core distributes the
stresses of weight-bearing and protects the
back.
Strengthening the Core reduces back pain -
abdominals get all the credit for protecting
the back and being the foundation of strength,
but they are only a small part of what makes up
the core. In fact, it is weak and unbalanced
core muscles that are linked to low back pain.
Weak core muscles result in a loss of the
appropriate lumbar curve and a swayback
posture. Stronger, balanced core muscles help
maintain appropriate posture and reduce strain
on the spine.
Core Strength Training and Athletic Performance
- Because the muscles of the trunk
and torso stabilize the spine from the
pelvis to the neck and shoulder, they allow the
transfer of powerful movements of the arms and
legs. All powerful movements originate from the
centre of the body out, and never from the
limbs alone. Before any powerful, rapid muscle
contractions can occur in the limbs, the spine
must be solid and stable and the more stable
the core, the most powerful the extremities can
contract. Training the muscles of the core also
corrects postural imbalances that can lead to
injuries. The biggest benefit of core training
is to develop functional fitness - that is,
fitness that is essential to both daily living
and regular activities.
Core strengthening exercises are most effective
when the torso works as a solid unit and both
front and back muscles contract at the same
time, multi joint movements are performed and
stabilization of the spine is monitored.
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