Core Training
"Core training" is a big buzz word in the fitness world these days, however, many folks (including fitness professionals) don't really know what the term means.
Various
experts have varied opinions on the subject, but at the very least "the
core" encompasses: all of the abdominals, the back erectors and deep
muscles like the multifidus, the psoas and the transverse abdominus and
even big hip muscles like the gluteus maximus and the gluteus medius.
While
the abdominal muscles are responsible for moving the trunk, there is
increased concern that these muscles must also be trained to limit
movement. Because many of these muscles (like multifidus) are actually
designed to protect the lumbar spine by preventing undesired movement
between the vertabrae.
Planks (being in a push-up position) are
an excellent way to train the core for this important function. This
exercise is simple in concept and very difficult in execution. The
idea is to get into a push-up position, with straight legs and try to
keep your back from sagging and your abs pulled in for as long as you
can without straining. You can start by doing the movement on your
forearms, and gradually work up to doing it with straight arms.
Try
doing them on each side as well to target different stabilizing
muscles. Lying on your side with your forearm down lift your hips
completely off the floor so that only the side of your foot and your
forearm are in contact. Keep the hips lifted and stay straight as a
board for as long as you can.
At first you may only be able to
do them for a few seconds, but over time you will work up to a minute
and beyond. Just be sure not to hold your breath.
Not all
exercises are appropriate for all individuals, so be sure to check with
your doctor before doing any exercise or activity that you haven't done
before.
Also, those with hypertension should be careful of
this exercise, as it can encourage undesirable breathholding and an
increase in blood pressure.
Many experts recommend doing this
exercise before you start your workout to help "wake" up sleepy
abdominals so that they are more active and able to protect you through
the rest of the workout. But whether you do it at the beginning and or
end of your workout, done regularly these exercises will not only help
strengthen your midsection, they will also help protect your back and
can help prevent lower back discomfort.
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