‘Core’ Blimey!!

Alot of people assume Core Stability is just working your abs on a fitball infront of the mirror at home or in the gym.  It looks impressive when using the fitball in your exercise routine but there is more to Core Stability than you think…..Let me explain.

Within the last decade, core training has been a main focus of the fitness industry. You can walk into almost any gym today and see Fitness Professionals engaging their clients in some form of core training.

Main Purpose of Core Training: To increase the body’s ability to stabilize itself, especially the spinal region. Past exercises are being re-invented, new exotic exercises are being created continuously and the engineering of new equipment for the sole purpose of core training.

What is the Core?
Core can be described as a cylinder with abdominals in front, paraspinals and gluteals in back, diaphragm on top and pelvic floor on the bottom. It is made up of approximately 29 pairs of muscles that attach to the spine and/or the pelvis. The core is where our centre of gravity is located and where all movement begins.

The core muscles can be divided into three categories based upon their location relative to the joint they attach and their function. The three divisions include:

1) Local stabilising: Muscles predominantly involved in joint support or stabilisation. Located in close proximity to the joint and are not capable of producing and significant joint movement.

2) Global Stabilisation: Like local stabilising these are involved in joint stability, but contribute through primarily eccentric deceleration of low-load momentum (as opposed to high-load), especially in the transverse plane.

3) Global Mobilises: Predominantly larger and responsible for movement through concentric force production. They consist of more superficial musculature that attach from the pelvis to the rib cage and/or the upper and lower extremities.

How does the Core Work?
The core muscles are somewhat of a layered system of operation. In everyday activity, the core operates as one integrated functional unit, where the local and global muscles work hand-in-hand to control, allow and produce motion. When working properly, each division of the core provides a particular function that benefits the others and is necessary to optimally absorb, distribute and transfer forces placed on the body.

The local stabiliser muscles are essential for maintaining stability of each segment of the spine typically through isometric contractions.

The global stabiliser muscles assists in controlling joint motion by eccentrically slowing down (or decelerating) momentum produced by a combination of gravity, slow reaction forces and the bodies movement during activity.

The global mobiliser muscles are responsible for centrically moving the body, trunk and/or limbs. These muscles help absorb, distribute and transfer forces through the body especially when loads forces increase.

For optimal core training, follow these simple evidence-based guidelines for systematic core programs:

Level 1 – Stability
Emphasise:
- Body positions that place lower levels of force on the core
- No motion of the trunk/spine
- Maintain isometric holds

Example Exercises:
- Quadruped arm/leg raises
- Prone Iso-abs (planks)
- Side Iso-abs (planks)
- Bridging

Program Variables:
- 1-3 sets x 8-12 reps of 3-10 sex isometric holds

Level 2 – Strength
Emphasise:
- Higher forces placed on core
- Movements of the trunk
- Eccentric & Isometric contractions

Example Exercises:
- Crunches
- Crunhes w/ rotation
- Back Extensions
- Back Extensions w/ rotations
- Trunk rotations, lifts and chops

Program Variables:
- 1-3 sets x 8-12 reps of 3/2/1 tempo (3 sec eccentric motion, 2 sec isometric, 1 sec concentric)

Level 3 – Speed:
Emphasise:
- High forces/speed of motion placed on core
- Movements of the trunk
- Concentric force production/eccentric deceleration

Example Exercise:
- Crunch w/ pullover throw
- Overhead throw
- Rotation w/ throw
- Chops w/ throw
Why not give it a try and really work that core. I hope this is of some benefit to you and your training.  Keep checking out my blog for more up to date training and fitness guidance and information.

Also check out my website www.ryanmozley.co.uk

All the best,

Ryan Mozley

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