Lifetimewell's Blog

For too long we focused on improving the appearance of our body’s musculature physique. We dieted to look thin. Lifted weights to improve arm and leg tone. Pounded out thousands of crunches and situps to develop our abs, and spent countless hours on cardio equipment and in exercise classes, all to appear and feel strong.

Fitness equipment became more advanced as the years progressed. We went from hand held free weights and flimsy looking universal gyms, to Nautilus, Hammer Strength machines, and other lines of weight loaded equipment. Through all of the fitness buzz and fancy equipment it is very possible that we may have been missing out on an essential workout component to strengthen a portion of our body that is absolutely crucial for improving overall agility, stability, and strength as well as for preventing injuries to the spine and extremities.

Often overlooked because it is buried beneath all of that hard earned, toned physique, the missing link is the core muscle group. A strong core provides a powerful and supportive infrastructure for the body. The core is capable of predicting and interpreting information from the external environment and stabilizing the body to prevent slips and falls. The core is also the foundation for providing the initial explosion behind a kick or punch. A weak core will lead to an overall decrease in functional movement ability and will lead to more susceptability to injury.

Dancers, Yogis, and Pilates practitioners have always had the right idea. They have always embraced core development as the center of their practice. Over the years, health and fitness communities have also caught on. “Core strength” has now become a common buzz word. New core strengthening fitness equipment such as stability balls, medicine balls, Bosu balls, and balance boards have become great additions to gyms. Some people have even incorporated core strengthening programs while at work and utilized their fitness balls in place of office chairs.

We know the word “Core strength” but what exactly is “the core”? How do we know that we are doing the necessary exercises to properly isolate and strengthen those muscles? Which pieces of core building fitness equipment are good purchases?

Anatomically, the core is the body minus the legs and arms. The primary core muscle groups are located in the abdominal region, mid back, and low back. Secondary core muscle groups are located in the hips, surrounding the pelvis, and deep inside the pelvic cavity. Building and maintaining a strong core is essential for maintaining proper posture, stabilizing the entire body (in particular the hips, pelvis, and low back), maintaining spinal, rib, and pelvic alignment, interpreting nervous system information for coordinated movements of extremities, and maintaining balance.

Core weakness can be the result of a sedentary lifestyle, weight gain, poor posture, previous injury, pregnancy, and lack of flexibility. An underdeveloped core leads to instability in the pelvic region, hips, and low back. A weak core can lead to discomfort when standing or sitting for long periods, bending, twisting, and lifting, and will inevitably lead to injury. Low back pain and injury is the most obvious, however, core weakness will quietly disrupt proper posture by altering the normal curvature of the low back, and can lead to poor balance.

The core distributes the stress of weight bearing activities, such as running, jumping, and lifting weight. Besides providing stabilization, a powerful core is at the center of all movement. All explosive movements originate from the center of the body (the core) and move outwards to power all active limb movements. The more stable and powerful the core is, the more powerful the force of the extremities.

Now that we know what the core is and have established that a developed core is the foundation for coordinated movements, stabilization, balance, agility, and posture, we need to know how to strengthen it. A core exercise should target all core muscles to be most effective. The workout should optimally be performed at a frequency of at least three times per weeks. Check out the Mayo clinic website for safe and effective core workouts. Look for instructions on performing basic planks, side planks, crunches, bridges, and other core exercises. Go to a Pilates Reformer or mat class. If you work out at home purchase the Core Secrets video featuring Gunner Peterson. To mix up your workout, throw in medicine balls, stability ball exercises, or balancing on wobble boards or Bosu Balls. If you are new to working out or have sustained a past injury, seek out a qualified personal trainer or other trained individual who can help you to safely and effectively utilize the equipment.

Be ready to feel stronger and more agile. Core strength comes more quickly and is far more important then sought after washboard abs and chiseled arms.

Sarah Deam, DC