What is Core?
It is a key part of your body’s support structure. For instance, if you were to strip the spine of all muscle, leaving just bone and ligaments, it would collapse under 9 kg (20lb) of load! Traditionally associated with abdomen, the core plays an important role in functions throughout the body. Enables mobility in the upper and lower body, directing power to your limbs, and stabilizing your spine, ribcage, and pelvis against the impact of these movements.
Strong muscles generate the strength, stability and mobility needed to carry out everyday activities such as carrying shopping, walking up and down the stairs and so on.
Benefits of Core Training
Balanced and focused core-training program can have a positive impact on your physical well being as a whole. Benefits of the core training include:
- improved posture
- increased protection of your spine
- better balance and co-ordination
- power and speed
How to Train your Core?
Core training focuses on 3 areas, each of these plays an important role in the health, support, and function of your body. Thus, achieving the balance between them is vital.
- Core Mobility -refers to movement of your spine and hips.Encourages natural range of movement and increases flexibility. Improves efficiency of muscle activation and reactivity, decreasing the risk of pain and injury. Good core mobility exercise include: roll-back, hip roll, medical ball chop and stability ball back extension.
- Core Stability- ability to control the position and movement of your mid-section (trunk),in order to improve your posture and the efficiency of the limb movement. Core-stability training targets the deep muscles of abdomen, hips, and spine to create a base for support.Good core stability exercise include: bridge, plank, toe tapping.
- Core Strength- ability to preform challenging physical task that demand good form and control. Increases speed and agility.Creates lean muscle tone. But it is important to remember that good core strength requires a foundation of good core stability first. Good core strength exercise include: V-leg-raise, exercise ball hip rotation kick, sandbag shouldering.
Jones G. et al., (2013) Core strength training: The complete step-by-step guild to a stronger body and better posture for men and women.London, DK Ltd.