Jes Reynolds…Your Fitness Coach

Core strength training is a popular buzz term in the fitness industry it has a few very different definitions.  Athletes and coaches tend to look at core exercises as a method of improving athletic performance, while general fitness enthusiasts and body building oriented people tend to use core strength training as a means to develop toned and defined six pack abs.

One of the reasons for this is because the anatomy within the core does consist of the rectus abdominus (six pack ab area) so a part of core strength training is dedicated to developing the abs.  But, when truly training your core, you not only use your abs, you also activate all the muscles stabilizing the spine, hips, and pelvis.

Core Musculature

Abdominals: Rectus Abdominis, Transverse Abdominis, Internal and External Oblique’s

Spine: Erector Spinae, Quadratus Lumborum, Iliopsoas, Psoas Major, Trapezius

While there are other muscles involved, these are the major muscles that work together to stabilize the spine.  Training and strengthening of these muscle groups that are critical for maximum upper to lower body (or lower to upper body) transfer of strength during many sporting activities.

Benefits of core strength training to the athlete

Core strength training differs from many traditional weight training routines by working the lower back, abdominals, and spinal stabilizers in unison with strength movements of the upper and/or lower body.

During athletic movement the whole body works as one unit to complete its intended task, whether it be running, throwing, catching or shooting.  Core strength training is a method for replicating the simultaneous muscular stimulation required to perform these tasks.  By replicating these movements in the gym, the athlete trains his/her nervous system and musculature to fire the appropriate muscles in the appropriate sequence, with more strength and power than before.

Summary of Core Strength Training Benefits

• Improved proprioception (body awareness)
• Improved balance & stability
• Increased total power output
• Reduced risk of injury