Core Strength Training - Sit Ups Are Not Enough!

Your core is the foundation of every move your body makes, and it is therefore crucial that all of us participates in some form of core strength training. Many believe this to mean you have to do a bunch of sit ups, but sit ups are not nearly enough! This article was created to try to clarify some of the misconceptions people have about what makes up the core and what the proper way to train it is. By training your core the proper way, you have the opportunity to improve the quality of every type of move your body makes. This is how crucial your core is!

What Does the Core Consist Of?

The core is more than just your abs. You must understand this before you can create an effective core strength training program. The core is often defined as every muscle group from your groin to your shoulders, including your chest. While this seems logical, my list will not include the chest. Here's the remainder of the major muscle groups of the core:

Hip Muscles

Gluteus maximus, medius and minimus: your behind/hip area
Hip flexors: front of pelvis
Pectineus: top inner thigh

Spinal Muscles

Erector Spinae: run along your neck down to your lower back
Multifidus: run under the erector spinae

Abdominals

Rectus Abdominis: your hidden "six-pack", the front of your abs
Obliques: side to front of abdomen
Transverse Abdominis: run under your obliques and around spine

Core Strength Training Benefits

As As previously stated, your core is the foundation of all of the movements your limbs make. Here's a short list of some of the real-life, athletic benefits of core training:

Better balance and stability (like a house, a stronger foundation, creates a stronger structure overall)
Better body control
Greater movement efficiency
Greater power in your movements (i.e., more explosive)
Reduced risk of injury (your reduces the effects of force and impact on the body)
Better athletic performance

This article is not about lower back exercise in particular, but lower back pain and injuries can frequently be attributed to a lack of core strength training! With that said, what's an effective way to train your core?

Core Training Exercises

Traditional

Balance/Stability ball Exercises
Balance board work
Back Extensions
Sit-ups

I am living proof that these exercises absolutely work, but you might not have the equipment required, or you may be sick of doing sit-ups! If this is the case for you, or you simply prefer at home workouts, here are some less traditional yoga moves you can use to strengthen your core.

Less Traditional

Bridge Pose
Revolved Abdominal Pose
Leg Lifts
Half Boat Pose
Plank Pose
Bow Pose

These exercises can be done at home without equipment and are perfect for core strength training purposes. Aside from being the most effective core training program I've used, yoga also increases flexibility, strength and coordination throughout your body! If you are truly interested in full body fitness, you should read my article on yoga for beginners.

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