Build Your Bat Suit: The Importance of Core Strength
Last weekend I had the opportunity to learn from some of the
greatest minds in the fitness industry at our annual TRX Instructor
summit. A significant amount of time was
dedicated toward discussion about the latest research findings in the world of
core strength. “Core” has been a buzz
word in the fitness industry for awhile now, but recently, the industry is
realizing that core strength is much less about flexion (crunching) exercises
and much more about bracing, planking, and rotating.
We all have the ability to create our own “batsuit” to
protect our spine and posture, but it takes some work and dedication!
Below is an article by Sports Medicine specialist Elizabeth
Quinn with details on what the core is and some great ways to strengthen it.
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| TRX Rip Trainer Creator Pete Holman discusses the importance of building our own protective "bat suits" |
The best core exercises may surprise you. It's not enough to
just do ab crunches and sit ups. To build a strong core you need to exercise a
variety of muscles from your hips to your shoulders. Most people think of the
core as a nice six-pack, or strong, toned abs, but the truth is that the
abdominal muscles are a very small part of the core. The abs have very limited
and specific action, and what experts refer to as the "core" actually
consists of many different muscles that stabilize the spine and pelvis, and run
the entire length of the torso. When these muscles contract, they stabilize the
spine, pelvis and shoulder girdle and create a solid base of support. When this
happens, we are able to generate powerful movements of the extremities.
The core muscles also make it possible to stand upright and
move on two feet. These muscles help control movements, transfer energy, shift
body weight and move in any direction. A strong core distributes the stresses
of weight-bearing and protects the back. Core conditioning exercise programs
need to target all these muscle groups to be effective.
Different experts include different muscles in this list,
but in general the muscles of the core run the length of the trunk and torso.
The following list includes the most commonly identified core muscles as well
as the lesser known groups.
•
Rectus
Abdominis - located along the front of the abdomen, this is the most
well-known abdominal muscle and is often referred to as the
"six-pack" due to it's appearance in fit and thin individuals.
•
Multifidus - located under
the erector spinae along the vertebral column, these muscles extend and rotate
the spine.
•
Transverse
Abdominis (TVA) - located under the obliques, it is the deepest of
the abdominal muscles (muscles of your waist) and wraps around your spine for
protection and stability.
•
Hip Flexors
- located in front of the pelvis and upper thigh. The muscles that make up the
hip flexors include: psoas major,
illiacus,
rectus
femoris, pectineus,
sartorius
•
Gluteus maximus, hamstring group, piriformis - located in
the back of the hip and upper thigh leg.
Benefits of Good Core Strength
•
A Strong Core Reduces Back Pain
Abdominals
get all the credit for protecting the back and being the foundation of
strength, but they are only a small part of what makes up the core. In fact, it
is weak and unbalanced core muscles that are linked to low back pain. Weak core
muscles result in a loss of the appropriate lumbar curve and a swayback
posture. Stronger, balanced core muscles help maintain appropriate posture and
reduce strain on the spine.
•
A Strong Core Improves Athletic Performance
Because
the muscles of the trunk and torso stabilize the spine from the pelvis to the
neck and shoulder, they allow the transfer of power to the arms and legs. All
powerful movements originate from the center of the body out, and never from
the limbs alone. Before any powerful, rapid muscle contractions can occur in
the extremities, the spine must be solid and stable and the more stable the
core, the most powerful the extremities can contract.
•
A Strong Core Improves Postural Imbalances
Training
the muscles of the core helps correct postural imbalances that can lead to
injuries. The biggest benefit of core training is to develop functional
fitness; the type of fitness that is essential to daily living and regular
activities.
Exercises that Build Core Strength
Core strengthening exercises are most effective when the
torso works as a solid unit and both front and back muscles contract at the
same time, multi joint movements are performed and stabilization of the spine
is monitored. Abdominal bracing is a basic technique used during core exercise
training. To correctly brace, you should exhale and tighten in the middle; as
if somebody were about to hit you in the stomach. This action primarily
recruits transverse abdominus. You should be able to breathe evenly while
bracing and no hold your breath.
There are many exercises that will strengthen the core. A
large number of core strengthening exercises can be done at home with no
equipment while some require the use of equipment and gadgets.
What Are the Best Core Exercises?
Core exercises are most effective when they engage many
muscles throughout the torso that cross several joints and work together to
coordinate stability. Core muscles need to work as a unit, contract at the same
time, across joints in order to stabilize the spine. Some of the best core
exercises are simple bodyweight exercises, including the following.
•
Plank
Exercise
•
Side Plank
Exercise
•
The Basic
Push Up
•
Back Bridge
•
Hip Lift
•
Bird Dog
•
Rip Stack
Have more questions about how to strengthen your core and
build your batsuit? Chat with any of our
certified personal trainers, we have many great ideas!
