Why Core is Key


Do you currently suffer or have you ever suffered from any of the following: Lower back pain, frequent hamstring injuries, a twisted knee or a pulled shoulder?

Have you ever considered that it may not be just the fact that you slipped and twisted something or your back simply 'goes'? It could be you need to strengthen your core?

Core training is a buzzword in the fitness industry that's been around for a while now. The measure of its popularity can be seen in the increased use of stability balls or Swiss in gyms, books, classes & videos and the fact that big name clothing stores are even selling stability balls alongside underwear and belts!

But in order to train something correctly we must understand exactly what it is we are training. Your core is a group of muscles that help with pretty much every movement your body makes. In physiological terms, the core includes the abdominal musculature (transversus abdominis; rectus abdominis; internal & external obliques), hip flexor & pelvic floor muscles and the spinal musculature - predominantly your lower back muscles (lumbar erectors).

Your core is key because:

1) It is the link between your upper and lower body

2) It protects your spine

3) It stabilises your body in any movement

4) It has a major influence on your posture

Because your core consists of several different muscle groups, there is no single exercise - like crunches on a stability ball - that can possibly train all the muscles in your core at once. In order to train your core muscles you need to follow a specific core training programme that strengthens and stretches the right muscles to provide optimum balance in YOUR body.

Research has found that your TVA (Transversus Abdominis) activates fractionally before any other muscle to provide stabilisation when a movement of an extremity is made (e.g. you wave to your friend) - but if this doesn't happen, your spine is exposed and your risk of injury is greatly increased.

A simple test to determine whether your TVA fires correctly or not is this?

1) Standing up straight, place your finger in your navel

2) Then bend over to pretend you are picking something up from the floor - or actually pick something up from the floor in front of you.

What happens to your finger? Does it:

a) Stay where it is? b) Move inwards closer to your spine? c) Move out away from your spine?

Email me at info@activone.co.uk with your answer and I'll let you know what should happen and what to do if it doesn't!

Lea Woodward is a fully qualified personal trainer and runs activOne in the UK to provide health & fitness services to clients. Check out the site http://www.activone.co.uk for all your health & fitness needs.

MORE RESOURCES:
RELATED ARTICLES
Bodybuilding Sins That Cause Back Pain and Missed Workouts: Part 4
Welcome to article number 4 in our series "Bodybuilding Sins That Cause Back Pain and Missed Workouts". In this article we are going to talk about how bodybuilders tend to create massive muscle imbalances and what you can do to not be one of them.
The New Lover Approach to Starting an Exercise Program
Approach a New Exercise Program Like a New LoverHow many times have you decided to get back to some type of exercise program? You've bought gear, new shoes, new clothes, whatever is needed. You've set aside some time, and off you go.
Exercise Motivation: 7 Sure-fire Tips
So you've begun an exercise program to get in shape and loose weight. Congratulations! You've taken a big step towards making big improvements in your life.
Wise Up and Invest in Your Workout Success - Six Top Fitness Faux Pas
Already dedicated exercisers make small but costly mistakes regularly in their workouts, and one tiny change can have a huge impact on their results. Time is valuable, and for each precious moment invested you want to ensure the best possible return.
Lance Armstrong's Training Tactics - The Tortoise or the Hare?
I have been counseling people on weight loss, exercise efficiency and nutrition for over twenty years. Every time I go to the gym I observe people, their training tactics and their workout habits.
Salsa Dancing for Fitness is Hot
Salsa dancing is emerging as a refreshing replacement for conventional aerobic exercises. Classes based on the fiery music and movements of Salsa, Mambo, Cumbia, Merengue and more are starting to get people interested in Salsa dancing, while at the same time giving them a pounding workout.
15 Quick Tips for People Who Dont Like to Exercise
We've all had days when we don't have the energy to tie our athletic shoes, let alone bounce around in them. But exercise can give a daily blast to your mind, body, and soul.
Working Out - Its Good For You
When we think about the life in the country, there is always something rosy about it. What is it that the people in the country have that we do not? When you ponder about it you find that those lucky souls eat good food, they work really hard, by work I mean real physical work and they have good night's sleep.
When Exercising Right Looks Wrong II
Enter any health club and a concept is very apparent, the same exercise performed again and again. Crowded floor space taken up by machines designed to make exercise easier, and a thought process called 'gym science' which involves no science at all.
Speed Training With Intensity - Bound To Get Faster
Bounding can be a great addition to your high intensity workouts - and it's essential to getting faster.I remember the first time that I ever bounded for speed.
Defeating Back Pain Forever
Back pain, one of the most common physical, and debilitating ailments today, affects 70% - 80% of us at one time or another in our lives. However, as a result of the obesity epidemic, that number continues to climb.
Warning! Lack Of Exercise Could Be Harmful To Your Health
You know it's bad when the Surgeon General issues a warning that lack of exercise is hazardous to your health. And that was back in '96.
Monitor Your Body Fat Levels For Results
A very important aspect in really finding out if you're on the right track or not, is to monitor your body fat levels. Go to your local sports store and buy some body fat calipers to test your fat levels.
Incorporating Physical Activity into Your Daily Routine Not as Hard as You Think
You already know that getting at least 30 minutes of exercise each and every day is good for you, but putting that assertion into actual practice is an entirely different matter, right? Contrary to what you might think, making physical activity an everyday habit isn't rocket science. There's no secret code for success waiting to be cracked.
Tour of Diet - Cycling for Your Health
The last seven years, or so, at the Tour de France has shown a success story that is very uncommon. Winning seven Tour de France championships is a feat that will be extremely hard to duplicate.
Pilates Exercises - Can They Give You The Body Youve Always Wanted?
Pilates exercises are a favorite fitness choice for many people including movie stars like Danny Glover and Gweneth Paltrow, professional dancers, and even some professional baseball players. Why this fascination with Pilates? What can it do that other forms of exercise can't?I began doing Pilates several years ago when I was searching for a different look for my body.
Recognize Your Motivation to Exercise
The positive effects of exercise have been documented and reported through every media outlet available. You can probably walk up to anyone on the street and ask them the positive benefits of exercise and they can most likely list them.
The Top 10 Reasons Why Your Dog is a Great Workout Partner
1) He or she is never late for a workout session. Chances are good that your dog lives with you and has a reasonable clear schedule.
Weight Loss and Fitness - Facts not Fiction
The world of weight loss and fitness is certainly vast, and the American consumer can absolutely get lost in the thousands of easy effortless and ostly useless ads if not careful. With my books and research I want to clear the air about the various myths and false statements regarding our health and fitness that have clearly muddied the waters for many Americans.
Toning Your Abs - Common Exercising Myths
1. The 'Chew Then Crunch' MythCrunches are good exercises for toning the abs and stomach if done properly and combined with a low fat diet.