Core Stability And You: What You Need To Know
Sunday, June 13th, 2010
There are a few major muscle groups that make up the core part of the human body. The lumbar spine is supported by a variety of core muscles, including Transversus Abdominis, multifidus, Internal Oblique, paraspinal, and the pelvic floor muscles. Exercise physiologists’ research tells us some interesting things about the way that these muscles function. It turns out that the muscles themselves anticipate the various forces that act on the spine, and are capable of pre-stabilizing 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 who the subject is – an athlete, for example – the exercise routine is going to vary. For the purposes of this article, we’ll focus on an average individual seeking improved physical fitness and less lower back pain. For this type of person, surprisingly enough, the muscles do not have to be extremely strong. The secret is to be correctly toned, 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. Lie down on a mat, on your back, bending your knees. Lie down normally, naturally creating normal alignment with a 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.
Once you’ve mastered this movement, you can move on to other basic core strengthening movements, such as the lying leg lift stabilization and the “waiter’s bow.” Do some research online or at your local library to get a full description of the two exercises, ensuring good form. The lunge and the press up are the next movements to add, once you’ve gotten proficient at the other exercises.
Employing each of these exercises will help you improve your core strength, and enjoy the many great benefits associated with a healthy and strong core.
