What You Need To Know About Core Stability
There are several major muscles that comprise the core portion of the human body. The lumbar spine is supported by a variety of core muscles, including Transversus Abdominis, multifidus, Internal Oblique, paraspinal, and the pelvic floor muscles. Exercise physiologists have found some interesting facts about the way these muscles work. It turns out that the muscles themselves anticipate the various forces that act on the spine, and are capable of pre-stabilizing the area. The muscles all work together to provide this stabilization.
The question then follows, what is the best way to train and optimize these muscles for the best physiological result? Depending on the goal of the exercises – is the person a specialized athlete, for example – the regimen may vary. For our purposes, we’ll assume it is an average individual seeking improved physical fitness and reduced lower back pain. For these individuals, the muscles themselves do not actually have to be very strong. The trick is that they should be toned, correctly coordinated, and working together fluidly. Properly toned and built, these muscles keep the spine in a correct position, producing the ‘S’ curve associated with a healthy spine.
The first and most important core exercise movement consists of contracting the Transversus Abdominis and multifidus at the same time. You can perform this exercise by lying down on a mat, on your back, with your knees bent. Lie down normally, naturally creating normal alignment with a small gap between your lower back and the floor. Breathe in deeply and relax your stomach muscles. When you draw in your next breath, bring your abdomen inward, and pretend you’re trying to shove your belly button to the floor. Imagine zipping up your jeans, a method Pilates teachers use to teach the technique. Keep this position for 10 seconds, then repeat 5 -10 times. Once you get the hang of it, you can do this exercise in any position, standing or sitting.
Once you’ve mastered this movement, you can move on to other basic core strengthening movements, such as the lying leg lift stabilization and the “waiter’s bow.” Do some research online or at your local library to get a full description of the two exercises, ensuring good form. The lunge and the press up are the next movements to add, once you’ve gotten proficient at the other exercises.
Employing each of these exercises will help you improve your core strength, and enjoy the many great benefits associated with a healthy and strong core.
