Why Core is Key

Do you currently suffer or have you ever suffered from any of the following: Lower back pain, frequent hamstring injuries, a twisted knee or a pulled shoulder?

Have you ever considered that it may not be just the fact that you slipped and twisted something or your back simply 'goes'? It could be you need to strengthen your core?

Core training is a buzzword in the fitness industry that's been around for a while now. The measure of its popularity can be seen in the increased use of stability balls or Swiss in gyms, books, classes & videos and the fact that big name clothing stores are even selling stability balls alongside underwear and belts!

But in order to train something correctly we must understand exactly what it is we are training. Your core is a group of muscles that help with pretty much every movement your body makes. In physiological terms, the core includes the abdominal musculature (transversus abdominis; rectus abdominis; internal & external obliques), hip flexor & pelvic floor muscles and the spinal musculature ? predominantly your lower back muscles (lumbar erectors).

Your core is key because:

1) It is the link between your upper and lower body

2) It protects your spine

3) It stabilises your body in any movement

4) It has a major influence on your posture

Because your core consists of several different muscle groups, there is no single exercise ? like crunches on a stability ball ? that can possibly train all the muscles in your core at once. In order to train your core muscles you need to follow a specific core training programme that strengthens and stretches the right muscles to provide optimum balance in YOUR body.

Research has found that your TVA (Transversus Abdominis) activates fractionally before any other muscle to provide stabilisation when a movement of an extremity is made (e.g. you wave to your friend) ? but if this doesn't happen, your spine is exposed and your risk of injury is greatly increased.

A simple test to determine whether your TVA fires correctly or not is this?

1) Standing up straight, place your finger in your navel

2) Then bend over to pretend you are picking something up from the floor ? or actually pick something up from the floor in front of you.

What happens to your finger? Does it:

a) Stay where it is? b) Move inwards closer to your spine? c) Move out away from your spine?

Email me at info@activone.co.uk with your answer and I'll let you know what should happen and what to do if it doesn't!

Lea Woodward is a fully qualified personal trainer and runs activOne in the UK to provide health & fitness services to clients. Check out the site http://www.activone.co.uk for all your health & fitness needs.

---

Toning Your Abs - Common Exercising Myths

1. The 'Chew Then Crunch' MythCrunches are good exercises for... Read More

Arthritis Exercise for All Levels

Exercise can be very beneficial for arthritis sufferers, often relieving... Read More

Core-Principles: The Function of Functional Training

Okay?okay?okay! Enough already!!! It seems like with every new term,... Read More

Lance Armstrong?s Training Tactics ? The Tortoise or the Hare?

I have been counseling people on weight loss, exercise efficiency... Read More

Different Exercises Schedule to Combat Diabetes, Arthritis, and Obesity!

Different Health Problems generally do not allow us to do... Read More

Rotator Cuff: Exercises and Strategies to Prevent Injury

Have you ever experienced a dull ache or sharp pain... Read More

The Top 10 Reasons Why Your Dog is a Great Workout Partner

1) He or she is never late for a workout... Read More

Movement That Matters: Exercise With a Greater Purpose

You've seen the commercials Ive fallen and I cant get... Read More

Exercising - Ways of staying motivated!

The number one reason people say they do not exercise... Read More

Exercise - Anxiety & Panic

Yes, all I'm afraid this does play a part in... Read More

Triathalon Racing, It Starts At The Beginning

Long before you can enter into triathalon racing, you will... Read More

Arthritis Exercise ? One Way to Relieve Pain & Stiffness in Your Joints (part 3)

There are three main types of exercises to include in... Read More

Have a Detailed Exercise Plan Before Training

You would never build a house without a site plan,... Read More

Thirty Minutes of Exercise a Day Keeps the Doctor Away

"Exercise is good for you!" If you had a dollar... Read More

Calf Cramps - How To Get More Gain For Less Pain!

I cannot imagine that there is anyone past the age... Read More

Should You Train Before Bedtime?

A Japanese study found that if you exercise at night... Read More

No Time For The Gym?

As you have undoubtedly heard, college students around the country... Read More

Weight Loss and Exercise in Tough Environmental Conditions

Working out is working out, right?Wrong.Depending on the environmental conditions... Read More

The Truth About Lactate and Exercise

For years exercise scientists and physiologists have preached that lactate/lactic... Read More

Stretching and the Warm up ? Are You Confused?

Lately, I've been receiving a lot of questions referring to... Read More

How To Gain An Avalanche Of Energy!

For many people out there trying to become more energised... Read More

Working Out - Its Good For You

When we think about the life in the country, there... Read More

Double Calories Burned With Five Minutes Of Exercise Each Morning!

Recent studies have shown that if you perform just five... Read More

Is Exercise Making You Feel Worse?

I'm sure you've heard the following statement over and over... Read More

Burn that Fat - The Most Efficient and Effective Exercise Yet Devised by Man!

Rebounding: Health and Fitness BenefitsAs quoted by NASA, rebounding is... Read More

See How Trampolines Can Be Part Of Any Exercise Program

When the trampoline was invented by a young boy intrigued... Read More

Strength Training FAQs

Do you need some beginner's strength training 'how to' information?... Read More

Physical Fitness - Is Your Workout Missing Something?

Hiking along a rocky trail, two of the three friends... Read More

The Abs... More Important Than You Think

What comes to your mind when I say the word... Read More

Exercise & Motivation, Part 2: Overcoming Inertia & Getting Started

In the first article in this series (http://tinyurl.com/8ztbo), we gave... Read More

How to Find a Gym and Start Exercising

There is hardly a week that passes without an article... Read More

Get Moving...The Benefits Will Last a Lifetime!

The benefits of physical activity are numerous and very well... Read More

Incorporating Physical Activity into Your Daily Routine Not as Hard as You Think

You already know that getting at least 30 minutes of... Read More