Quick Summary Points for Your Guide to Core Training
- Core training involves more than just working the abdominal muscles, but working your back, glutes and the area that helps to support your spinal cord
- Four key components of the core include rectus abdominus muscle (abs), transversus abdomis, internal & external oblique
- Completing a core workout assists with everyday activities and reduces the risk of injuries when performed correctly
- Core conditioning exercise activities need to target all key muscle groups for it to be considered effective
- Core training has a positive impact on all areas of the body for all individuals, not just trainers and elite athletes
Core training is an important aspect in your training routine. To gain a better understanding of core training will help with the way you train. The areas we will be covering consist of the basic principles of core training, what the core is essentially made up of as well as the benefits of training your core.
What is Core Training?
Core training is doing progressive training on the areas of your core region. Many people have the idea that core training only involves working your abdominal muscles, but this not the case. Because the core of your body is what provides you the stability and strength it is made up of two components known as the inner and the outer core. The inner core is what provides you the stability and strength where as the outer provides the aesthetics.
What Makes Up the Core?
The muscles that make up the core region not only include the abdominal muscles but much more than that. The crucial parts of the core include the following four key components:
- Rectus abdominus muscle – mainly referred to ask abs, the area that is paired vertically on each side of the core muscle area
- Transversus abdomis – this is the inner part of the flat muscles of the abdomen that lies beneath the internal oblique muscle
- Internal oblique – located in the middle muscle of the abdomen situated below the external oblique just above the transverus abdomis
- External oblique – this area is the biggest and outermost of the three flat muscles of the front core muscle area
For a complete core workout to work you need to ensure you are working all areas including the lower back, glutes, hips and obliques. Core muscles are essential to the body as they create a solid base for your body, allowing you to stand upright and do everyday activities.
Core Muscle Exercises & Muscle Workouts
The core is significant for bodily strength and preservation which must be incorporated with dynamic movements involving all the muscles. In order to train the core effectively, you need to make sure you have a basic foundation and slowly build it up to achieve better stability and structure of your body. Frequent injuries may occur when it is not performed correctly.
Core strengthening exercises are most effective when the trunk (the area of the body that contains the chest and abdomen; including the area between the neckline and pelvis) works as a solid unit and both front and back muscles contract at the same time. One of the most common and basic techniques used during core exercise training include abdominal bracing which is perfect for strengthening the lower back and core muscles.
Benefits of Core Training
By including core training in your routine, it can help to improve various areas of your body.
1. Reduces back pain
As many people have the misconception that the core only involves the ‘abs’ but in fact it is the weak and unbalanced core muscles that are linked to low back pain. When your core muscles are weak, they result in a loss of the appropriate curve and swayback posture.3 By adding core training can help maintain an appropriate posture and reduce strain on the spine.
2. Improves performance and training
One of the greatest benefits of core training is that it can help improve performance and training. Because the muscles of the trunk stabilise the spine from the pelvis to the neck and shoulder, this allows the transfer of power to the arms and legs to be used for everyday activities. Before any powerful, rapid muscle contractions can occur in the extremities, the spine must be solid and stable to achieve maximum contraction of the muscle.4
3. Improves posture imbalances
Another key benefit in training your core muscles is that it can help correct postural imbalances that can often lead to common injuries. This can benefit anyone even if you are not a regular trainer as the core is the essence of everything you do. Without building strong trunk muscles, you are at higher risk of suffering from back pain and more prone to injury when performing workout routines.
4. Strengthen the Body
Core exercises can make your overall core body stronger and improve your physical health in more ways than you think. By doing activities that incorporate core muscles, you can improve flexibility, strengthen abs, reduce lower back problems as well as promote the capacity of your lungs and better breathing.
Final Verdict on Core Training
On an end note, the core itself involves more than just the ab muscles; the benefits of core training is to develop functional fitness; the type of fitness that is essential to daily living and regular activities. Core exercises are an important part of a well-rounded fitness program which many people should add to their training schedule even if you’re just a beginner.
1. "Core Strength Training - How To Develop Your Center Of Power". Sports Fitness Advisor. N.p., 2017. Web. 16 May 2017.
2. "Basic Core Workout". LIVESTRONG.COM. N.p., 2017. Web. 16 May 2017.
3. Training, Complete. "Articles > Core & Flexibility - Core Training - Core Muscle Exercises". Completefitness.com.au. N.p., 2017. Web. 15 May 2017.
4. Hibbs AE, et al. "Optimizing Performance By Improving Core Stability And Core Strength. - Pubmed - NCBI". Ncbi.nlm.nih.gov. N.p., 2017. Web. 16 May 2017.
5. "Don't Waste Your Time With Ab Crunches. Try These Core Burners Instead". Verywell. N.p., 2017. Web. 16 May 2017.
6. "Optimal Sports Performance And Core Strength Training!". Bodybuilding.com. N.p., 2017. Web. 16 May 2017.