Core Strength

The core is a collection of muscles which stabilize and move the spine. Close to the spine and deep inside the abdomen is the inner core, which is comprised of the diaphragm, pelvic floor, multifidi, deep cervical flexors, and transverse abdominus. These strange-sounding muscles engage first during movement or breathing to protect the spine.

The outer core muscles are also responsible for stabilizing and protecting the spine, but they also have more defined movement functions. The anterior muscles (abdominals) are the most well-known members of the outer-core assembly. The lats, erector spinae, glutes, quadratus lumborum and hip flexors are also outer-core muscles.

So... one of the biggest misconceptions is that core training comes down to crunches, planks and leg raises. Put the above mentioned exercises aside and learn the lessons that build tremendous core strength.

The core stabilizes and protects the spine by creating stiffness that limits excessive movement in any direction - namely - extension, flexion, lateral flexion, and rotation. In laymans terms, the core's responsibility is to limit movement.

To make the core stronger, you only need to let it do its job and protect the spine when you put heavy loads in your hands or on your shoulders, so theoretically speaking, every exercise is a core exercise. Complete an exercise with good form and you trained the core to do its job. Consistently increase the load of an exercise using good form and you make the core stronger.

Standing exercises demand the most from your core musculature. If you're seated or lying down, your body uses whichever surface you recline on to create stability and the core gets lazy.

Those factors make the standing overhead press the king of core exercises.

Big lifts done with heavy weight with good form are the best core training exercises. That's not to say that there isn't room in every program for ancillary core training. To construct an effective core training program, you have to incorporate the functions discussed previously: anti-flexion, anti-extension, and anti-rotation exercises.

My last tips would be to keep your abdominals tight during all resistance training exercises, but yet, while still breathing correctly. Most people breathe by lifting their shoulders and lifting their rib cages to let air in. This is detrimental to your core as the diaphragm cannot do it's job effectively and it limits the function of the inner core muscles.

Be aware of your breathing and breathe into the lowest part of your belly.

#text