FitSmart

FITNESS
Core training – Part 2
March 5, 2008

Every movement we make originates from our core. Everything you do, every move you make, starts and stops in your core. Knowing that means knowing it’s important.

With any popular training concept comes misconceptions and confusion among the public. People also tend to neglect muscles they can’t see. That being said, how do we train our core? How do we improve our core strength? How do we improve stability and balance? Does making your core stronger really improve how you look, feel and move?

Last month we discussed the theory of core training. Now we’ll take that knowledge and apply it to your training. Doing the proper exercises will be important to your progress. Knowing why you’re doing those exercises is even more important.

Let’s take a look at which muscles you’re working and what those muscles are doing for you. Here are six to focus on for any basic core training routine.

1. Rectus abdominis (six-pack muscle grouping) – These are your abs, and here’s news: almost everyone trains them wrong. Does someone you know have rock hard upper abs and nothing on the lower half? The standard crunch and all 500 of its variations do NOT target your lower abs. Training for your rectus needs to be divided into upper and lower segments. Lower abs should always be trained before upper abs. They are harder to isolate and will need support from your upper abs to isolate them properly.

2. Transverse abdominis (TVA) – The deepest of your core muscles, and the hardest to train. Think of this muscle as a corset around your waist, holding everything tightly inline. When functioning properly this muscle acts like a weight belt around your abdomen providing protection to your spine. This may be the most important muscle in your core.

3. External oblique – These muscles run around the side and front of your abdomen and help to transfer power from side to side.

4. Internal oblique – These muscles are underneath the external oblique and run in the opposite direction. Working your oblique muscles will also incorporate other parts of your core. That’s why you can isolate others first and then move to oblique work.

5. Erector spinae – This is a collection of three muscles that run down your spine to your lower back and provide stability over your spine. Whenever you’re working your abs, you’re also working your back. No exceptions.

6. Quadratus lumborum – These muscles are just above your glutes on either side of your spine. They provide support to the entire lumbar region of your spine. Back pain is common here, and is usually a result of a weakness or imbalance in these muscles. Train these muscles equally and regularly to achieve better core performance. Enjoy!