Core strength has been 'trendy' for a while and a lot has been heard in the media about it and now most trainers emphasize it.
What is "core strength" ?"
Core training accomplishes two important things -- it helps you look taller, thinner, and it supports your spine and helps with balance. Those core muscles ares connected to your legs, to the way you stand, squat, sit. It’s not just about the abdominal muscles, but also training your back, your glutes, and the entire area that connects to your spinal cord and helps your body support your spine, so that the burden of supporting your body weight isn’t just placed on your bones.
The core is actually made up of three sheaths of muscles: The upper abs, the side muscles, which are called the obliques, and then this very deep layer of muscle. Those deep muscles are the ones that do all the good stuff, like support your spine and act as a natural corset—so when you work them not only do you get a flatter stomach but a tighter stomach.
Is there a difference between core training and working your abs?
The difference between core and abdominal training is that you’re not just targeting the front side of the body but the back side as well. A core workout will also include the erector spinae, which are he muscles that make up your back, and also your glutes. A movement that works your core is going to work more than one muscle group, and you’re going to see results a lot faster.
Are crunches useless?
Crunches have always been important, because before you can engage your deeper core, you need that strength in your abdominal muscles. You have to build that strength, and doing crunches is a great way for somebody to build up, to work towards getting a stronger core.
However, recently, research is showing that crunches do more harm to the back than was previously thought. There is a lot of strain and unusual movement involved of the lower back when carrying out crunches that can be damaging to the lower back. One way to reduce this strain is to use a Swiss-ball.
There are ways to make a crunch more challenging. Introducing instability is one . Doing a crunch on a Swiss ball, or a foam roller, your body is going to be balancing so you won’t just be working the abs, you’ll be stabilizing the core as you activate a variety of muscles.
One can do crunches while sitting home watching TV, instead of reaching for the crisps. What’s important about a crunch is doing it correctly (preferably using a Swiss ball)-- drawing your belly button toward your spine, moving your ribs toward your hips, moving your shoulders up to you chest -- but it is a small movement that is of benefit. That movement should be incredibly challenging, and it doesn’t get easier. If you do it correctly, there should be NO strain on the lower back or neck muscles.
The other excellent exercise is doing the 'plank'. The plank is one of the best exercises you can do for your core because it builds isometric strength to help sculpt the waistline and improve the posture. And depending on the type of plank you try, you can also engage your back, arms, shoulders, glutes, and hamstrings.
Whether you can hold a plank for 20 seconds or two minutes, you do not need any equipment. The most common plank is the front plank which is held in a push-up-like position, with the body's weight borne on forearms, elbows, and toes
If people want to really improve their core strength, introducing instability into workouts they’re already doing is essential. If you’re looking for one exercise that does get results in your core, definitely Pilates. Addition of Yoga into the workouts is a great way to maintain the suppleness of muscles. -- doing a plank or a superman or Hundreds, you’re forcing the muscles to work together, instead of just isolating a specific muscle like you do in strength training.
I would also say any exercise you do on a Bosu -- it’s like half of an exercise ball on a flat black surface, and they’re fantastic. When one does squats, do them on a Bosu -- just flip it over and do it on the back side. Or do lunges with one foot on the Bosu. It engages your core, because you have to stabilize yourself on that surface. Try introducing instability into every exercise you do.
In sports like hockey, which is one of the most dynamic and demanding sports on the body, building the core strength is very important. The constant running with the ball, dribbling, pushing as well as hitting the ball requires a very high core strength.
This also reduces the occurrence of hamstring and lower back injuries.
What is "core strength" ?"
Core training accomplishes two important things -- it helps you look taller, thinner, and it supports your spine and helps with balance. Those core muscles ares connected to your legs, to the way you stand, squat, sit. It’s not just about the abdominal muscles, but also training your back, your glutes, and the entire area that connects to your spinal cord and helps your body support your spine, so that the burden of supporting your body weight isn’t just placed on your bones.
The core is actually made up of three sheaths of muscles: The upper abs, the side muscles, which are called the obliques, and then this very deep layer of muscle. Those deep muscles are the ones that do all the good stuff, like support your spine and act as a natural corset—so when you work them not only do you get a flatter stomach but a tighter stomach.
Is there a difference between core training and working your abs?
The difference between core and abdominal training is that you’re not just targeting the front side of the body but the back side as well. A core workout will also include the erector spinae, which are he muscles that make up your back, and also your glutes. A movement that works your core is going to work more than one muscle group, and you’re going to see results a lot faster.
Are crunches useless?
Crunches have always been important, because before you can engage your deeper core, you need that strength in your abdominal muscles. You have to build that strength, and doing crunches is a great way for somebody to build up, to work towards getting a stronger core.
However, recently, research is showing that crunches do more harm to the back than was previously thought. There is a lot of strain and unusual movement involved of the lower back when carrying out crunches that can be damaging to the lower back. One way to reduce this strain is to use a Swiss-ball.
There are ways to make a crunch more challenging. Introducing instability is one . Doing a crunch on a Swiss ball, or a foam roller, your body is going to be balancing so you won’t just be working the abs, you’ll be stabilizing the core as you activate a variety of muscles.
One can do crunches while sitting home watching TV, instead of reaching for the crisps. What’s important about a crunch is doing it correctly (preferably using a Swiss ball)-- drawing your belly button toward your spine, moving your ribs toward your hips, moving your shoulders up to you chest -- but it is a small movement that is of benefit. That movement should be incredibly challenging, and it doesn’t get easier. If you do it correctly, there should be NO strain on the lower back or neck muscles.
The other excellent exercise is doing the 'plank'. The plank is one of the best exercises you can do for your core because it builds isometric strength to help sculpt the waistline and improve the posture. And depending on the type of plank you try, you can also engage your back, arms, shoulders, glutes, and hamstrings.
Whether you can hold a plank for 20 seconds or two minutes, you do not need any equipment. The most common plank is the front plank which is held in a push-up-like position, with the body's weight borne on forearms, elbows, and toes
If people want to really improve their core strength, introducing instability into workouts they’re already doing is essential. If you’re looking for one exercise that does get results in your core, definitely Pilates. Addition of Yoga into the workouts is a great way to maintain the suppleness of muscles. -- doing a plank or a superman or Hundreds, you’re forcing the muscles to work together, instead of just isolating a specific muscle like you do in strength training.
I would also say any exercise you do on a Bosu -- it’s like half of an exercise ball on a flat black surface, and they’re fantastic. When one does squats, do them on a Bosu -- just flip it over and do it on the back side. Or do lunges with one foot on the Bosu. It engages your core, because you have to stabilize yourself on that surface. Try introducing instability into every exercise you do.
In sports like hockey, which is one of the most dynamic and demanding sports on the body, building the core strength is very important. The constant running with the ball, dribbling, pushing as well as hitting the ball requires a very high core strength.
This also reduces the occurrence of hamstring and lower back injuries.
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