Having a well- developed core makes daily tasks easier to perform
LAST WEEK we looked at the key role that the core muscles play in promoting a good posture and in the prevention and treatment of back pain. The core muscles of the trunk and torso play a central role in daily living as well as physical activity and sports performance.
Having a well-developed core means the muscles of the lower back, pelvis, abdomen and hips all work in unison making the performance of daily tasks easier to perform. In contrast, weak core muscles will lead to an inferior posture and increase the risk of muscle pulls and sprains and lower back pain.
Specific benefits of good core strength include: improved body control and balance; increased force generation from the core and other body regions such as the arms and legs; reduced incidence of injury as well as a possible enhancement in athletic performance.
Core training has frequently been associated with an over-emphasis on the development of the muscles of the abdomen commonly termed "six pack syndrome".
In reality, the development of the abdominal muscles in isolation has only a limited benefit and may be more aesthetic in nature. In contrast, the muscles of the core relate to a broad range of muscle groups which help to stabilise the spine, pelvis and shoulder girdle and have a critical role to play in maintaining posture, balance and co-ordination and functionality of the body.
In particular, the core serves as a foundation and base of support for activities initiated at the extremities of the body as well as facilitating the transfer of forces through the body when performing specific tasks such as bending down, lifting and running.
One of the great advantages of implementing a core strength and stability training programme is that you do not need any sophisticated equipment or have to shell out on expensive gym memberships. Core training can be done anywhere and even in the comfort of your own home.
Many of the recommended exercises used to develop the core require only your body weight as resistance. However, it is essential that excellent exercise technique is adhered to at all times.
In fact, much of the emphasis of any core strength training programme is focused on perfecting and maintaining good exercise technique.
In this regard, to perfect your technique during the early stages, it often pays to get the assistance of a suitably qualified exercise professional to advise you as correct body position and postural alignment are critical to any core exercise programme.
To recruit the deep supporting muscles of the core region, one of the fundamental techniques used in core training is "abdominal bracing". This refers to the contracting of the abdominal muscles while breathing at an even controlled rate during each exercise.
According to leading Australian occupational health and sports medicine physician Dr Caron Jander, "abdominal bracing is critical to any core training programme and for maintaining good postural alignment. Put simply, this involves standing tummy in, tail bones rounded, holding a €10 note between your cheeks, soft knees, weight over your heels so you can tap dance the toes."
Body weight exercises have been shown to be highly effective in developing core strength and stability and would include: prone bridge/lateral bridge; abdominal crunches; pelvic thrusts; back extensions; oblique raises; squats/overhead squats and lunges.
Other activities such as Pilates and yoga have also been shown to be highly effective in developing the core muscles.
The benefits of performing regular core strength and stability exercises is unquestionable. However, it is important to remember that a balanced exercise programme for improving general health and sports performance should also include some elements of aerobic, strength and flexibility training specific to the needs and goals of the individual.
• Dr Giles Warrington is a sport and exercise physiologist and lecturer in the School of Health and Human Performance at DCU