Core Stability Basics You Need To Know

by admin on July 7, 2010

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There are a few major muscle groups that make up the core part of the human body. Supporting the lumbar spine are several muscles, including Transversus Abdominis, multifidus, Internal Oblique, paraspinal, and the pelvic floor muscles. Exercise physiologists have found some interesting facts about the way these muscles work. The muscles actually have the capability to anticipate various forces acting on the spine, and act to pre-stabilize the area. Working in concert, the muscles provide this stabilization.

The logical follow-up question is how to train and tone these muscles for the best fitness result? Depending on the goal of the exercises – is the person a specialized athlete, for example – the regimen may vary. For the purposes of this article, we’ll focus on an average individual seeking improved physical fitness and less lower back pain. For these individuals, the muscles themselves do not actually have to be very strong. The trick is that they should be toned, correctly coordinated, and working together fluidly. When optimally toned, the muscles naturally keep the spine in the correct and healthy ‘S’ curve.

The first and most important core exercise movement consists of contracting the Transversus Abdominis and multifidus at the same time. You can perform this exercise by lying down on a mat, on your back, with your knees bent. When you’re on the floor, be sure that you are correctly aligned, creating the small gap between your lower back and the floor. Take a deep breath, and relax the stomach muscles. In the next breath, bring your abdomen inwards, as though you are trying to put your belly button to the floor. Imagine zipping up your jeans, a method Pilates teachers use to teach the technique. Hold this position for 10 seconds, and repeat the movement 5 – 10 times. Once you get used to it, you can actually perform this exercise in a variety of positions, including standing and sitting.

Next, try the lying leg life stabilization and the “waiter’s bow.” Research online or at the library for complete descriptions of these movements, to ensure that you get the form correct. Next, try the lunge and the press up.

By doing each of these different exercises on a regular basis, you will realize the benefits of a strong core.