The Foundry Orthopedics & Sports Medicine Blog

Core Strength

  

 delicious  

  

Core strength is more than just having six pack abs. The abdominal muscles on their own have very limited actions. The "core" actually consists of many different muscles that stabilize the spine and pelvis.  When these muscles contract they stabilize the spine, pelvis and shoulder girdle. Precise, strong and accurate movements of the extremities are able to be performed due to the stabilization throughout the low back and core. 

A strong core improves balance and weight shifting multi-directionally, stablizes the spine to allow us to stand upright. Core strengthening exercise programs need to target all the muscle groups within the “core” region to be effective.
There are many benefits of having a strong core, some including reducing back pain, improving postural imbalances and increasing athletic ability and perfomance.
The strength of the core muscles is especially important in athletes. If the core muscles are weak an athlete will not gain the full benefits of their sport because before any powerful, rapid muscle contractions can occur in the extremities, the spine must be solid and stable. The more stable the core, the most powerful the extremities can contract.

Core muscles are those muscles that run the length of the trunk and torso. They are comprised of abdominal, hip, glute and low back musculature. 

Abdominal:
Rectus Abdominis - Often referred to as the "six-pack"
External Obliques and Internal Obliques
Transverse Abdominis  - located under the obliques, it is the deepest of the abdominal muscles and is an important muscle to strengthen in the spine for protection and stability.
Hip:
Iliopsoas,  iliacus, gluteus medius, glute minimus and hip abductors- located along the front and side of the hip and upper thigh and is important in balance and hip stability.
Gluteus maximus, hamstring group, piriformis, hip adductors - located in the back  and inside of the hip and upper thigh.
Low Back:
Erector Spinae- A group comprised of three muscles; the iliocostalis, longissimus and spinalis that runs along your neck to your lower back.
Multifidus – It is the deepest of the lower back musculature that is located under the erector spinae, these muscles extend and rotate the spine. In conjunction with the transverse abdominus it provides the most stability for the core when strong.

There are many exercises that will help to strengthen the core and each of the muscles listed above, many of which can be performed at home without use of equipment such as:
• Abdomial bracing
• Side Plank with rotation
• Planks
• Pelvic tilts
• Theraband walking
• Lumbar extensions
• V-sits
• Crunches
• Bicycle Cruches
• Squats
• Hip abduction/adduction
• Single Leg Bridge
• Bilateral Bridging
• Leg Lifts
• ½ kneeling chops
• Sidelying clamshells
• Oblique Twist
• Lunges
• Supermans

Some of these exercises can be progressed with the use of a physioball, unstable surfaces such as foam cushions/airex pads, dyna discs or with the simple addition of weights. If unsure of when to appropriately add these progressions to your core program consult a certified trainer, physical therapist or doctor.

An example of a core exercise that anyone of any fitness level can perform is called abdomial bracing. Abdominal bracing is a basic technique used during core exercise training to activate the transverse abdominals. During this exercise you are lying on your back, with your knees bent and pulling the navel back in toward your spine as you keep your breathing evenly.  When this begins to become easy a simple progression is to add an arm or leg lift while maintaining this hold on your navel.
If you have any pre-existing conditions, current or chronic back pain you should consult with a doctor or physical therapist first to help determine the safest and most effective core strengthening program for you.

 Much of this information was taken from numerous sources.  Check out this link from About.com!!