The Core – What is it and Why is it Important?

by TLS

What is it?
The term core refers to the lumbo-pelvic-hip complex the abdominal complex and the cervical, thoracic and lumbar spine region.  There are 29 muscles attached to it.  The core works with the rest of the body to produce and reduce movement and to stabilize against unwanted movements in the spine.
 
Why is it Important?
The body’s center of gravity is located in the core.  All of the movements in the body are initiated from the core (i.e. contraction, flexion, torsion and side to side).
 
Core Basics
Many people train to improve strength in the outer limbs but neglect to train the muscles that help to stabilize the spine.  Neglecting to train these muscles puts the rest of the body at risk for muscle imbalances which leads to injury and postural misalignment. 
 
Before beginning a core stabilization training program it is important to learn how to properly stabilize the pelvis and activate the transverse abdominus.  Proper pelvic stabilization decreases intradiscal pressure and compressive forces in the spine, while learning to activate the transverse abdominus helps to stabilize the entire core.
 
Even the most advanced athlete should forgo standard abdominal exercises until they can master these two basic movements.
 
Low back pain is something most all of us have had to some extent.  Poor posture, weak transverse abdominus, over trained abdominal muscles and under trained back muscles are some of the leading causes.  When beginning a core program it is important to make sure that all of these issues are addressed.
 
Let’s take a look at the abdominal crunches. Keep in mind that these exercises are not intended for those with serious back problems. In addition, they may not be appropriate for individuals with neck conditions, heart problems, or high blood pressure. If any of the following exercises cause pain or discomfort other than that associated with normal muscle strengthening, discontinue and consult your physician.
 
Movement: Basic Crunch
Lie Face up on the floor. Bend your knees and place your heels twelve to fifteen inches from your buttocks. Place your hands lightly behind your neck. Use your abdominal muscles to raise your torso off the floor. Your chin should go straight up toward the ceiling with no flexion or rolling of your neck. Be sure to keep your shoulders square throughout the entire exercise. You should raise your torso up to thirty-to forty-five degree angle. Pause for a split second before returning to the starting position.
 
Movement: Twisting Trunk Curl Crunch
Lie face up on the floor. Bend your knees and place heels twelve to fifteen inches from your buttocks, as in the Basic Crunch. Place your left ankle on you right knee. Place your hands lightly behind your neck. Use your abdominal muscles to raise your left shoulder up toward your right knee; your shoulder should only be eight to twelve inches off the floor. Be sure to use your right arm, which is resting on the floor, as a fulcrum, or pivot point.
 
Movement: Upper abdomen Crunch
Lie face up on the floor. Raise your legs off the floor and bend them at a ninety-degree angle. It’s a good idea to support your legs with a chair or exercise ball, or place your feet on the wall until you are strong enough to hold them at a ninety degree angle on your own. Place your hands lightly behind your neck. Use your abdominal muscles to raise your torso off the floor. Your chin should go up straight towards the ceiling with no flexion or rolling of the neck. Be sure to keep your shoulder square. Raise your torso up to a thirty-to-forty-five-degree angle. Pause for a split second before returning to the starting position.
 
Movement: Reverse Crunch
Lie face up on the floor with your legs straight up, perpendicular to the ground. Keep your palms facedown and at your sides, and bend your knees slightly. Your entire back should remain flat on the floor, as should your shoulder blades. Contract your abdominal muscles, and then curl your pelvis up, making your feet go toward the ceiling. Begin to exhale upon contraction of your abdominal muscles. You should raise your hips only three to five inches off the floor. Be sure your legs and buttocks remain relaxed; the primary work should be done by your abdominals. Pause for a split second before returning to the start position. 

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