Monday, February 4, 2008
by Lisa Lyons, Exercise Physiologist, BNVD Sports

A popular buzzword heard throughout the fitness world these days is “core”.  We hear it used all the time…“Strengthen your core”…“Stabilize your core”…“Work your core”… “Flatten your abs with core training.”  So what does any of this mean and why is core particularly important for women?

As a female exercise physiologist working as a personal trainer and an aerobics instructor I see women of all ages who experience some form of back pain.  Even the most physically fit women are at risk to developing back pain at some point in our lives.  Our bodies are designed for child bearing with wider pelvises and more flexibility in our joints in comparison to men.  As a result, we experience excessive movement in our hips and lower back.  We are also under various stresses such as the physical demands to stay thin, pregnancy, and body changes associated with menopause.  All these factors make women more prone to lower back and hip pain.  Therefore, we must be proactive and take measures to minimize our risks.

Whether you are trying to fight the physical changes of menopause, trying to get back to your pre-baby figure or are an athlete in training, developing a program that includes some core strengthening can be beneficial.  I make it a point to incorporate core training into all my clients exercise routines.  

What is the core?
Just like the core of an apple, your core “holds” you together.  Your core is best defined as the muscles in your pelvis, lower back, hips and abdomen.  In scientific terms, the “core” is defined as the lumbo-pelvic-hip complex (LPHC), the thoracic spine, and the cervical spine. There are approximately 29 muscles that attach to the LPHC.  The core is where the human body’s center of gravity is located.  The core is also where all movement in your body is initiated.  

Benefits of Core Strength
Strong core muscles offer numerous benefits.  First and foremost, they help stabilize your skeletal structure, which in turn promotes correct posture.  Strong core muscles also better support the spine, pelvis and shoulder joints.  Stresses on the spine, pelvis and shoulders caused by rotation and compression that may lead to back and joint injuries in individuals having weak core muscles are less likely to occur with individuals having stronger core muscles.  

Strong abdominal muscles, a key part of core strength, result in a flatter stomach and contribute to proper posture in the lower back and shoulders.  The transverse abdominal muscles are located deep in the lower abdomen, a core muscle.  People with that protruding belly or hunchback-like slouched shoulder look often have weak transverse abdominal muscles.    

Strong core muscles also help to minimize symptoms of urinary and fecal incontinence.  It is a subject rarely discussed, but incontinence, the unintentional loss of regular control of urine or bowels, affects up to one third of the population age 60 and over.  This is one of the primary reasons people end up in assisted living.  The muscles that control these functions are part of the core.  If these muscles become weak or deconditioned they can no longer contract properly.  

In summary, a stabilized and strong core is a great foundation to improved overall health.  Individuals with good core strength will see increased sports performance, improved posture, balance, coordination, stamina and reduced risk for LPHC injury.  One could argue that’s a pretty impressive list attributed to the “core”!  
 
Core Training
Many people were introduced to a form of core training many years ago and at the time did not even know it.  Most of us performed core training when we did sit-ups, crunches and leg lifts, exercises that have been commonplace in schools and fitness centers since the late 70s.  ’Core training’ refers to exercise programs targeting the development and maintenance of the 29 core muscles in your lower back, pelvic, hip and abdominal muscles.  Many people who work out on their own tend to focus their training routine on traditional resistance training and often neglect core training.  Traditional resistance training builds overall strength in large muscles of your body.  To compliment the large muscles of the body, you need to strengthen your core. Today, core muscle training encompasses a very wide range of exercises and fitness programs that stimulate the abdominal, obliques and lower back muscles.  Many progressive physical therapists, fitness trainers, ballet dancers and yoga instructors have known and practiced the power of core strength training for years.  More recently, many athletes have discovered core performance benefits for sports such as skiing, biking, water sports, martial arts and general overall conditioning.

As a committed fitness professional I continually research new information on health and fitness.  Throughout the course of my research I consult with respected colleagues.  Among them is John Greene, a fellow exercise physiologist and owner of Fitness Equipment Etc. in Shrewsbury, MA.  John and I concentrated on the word, “core”, which John developed into an acronym, Concentrate On Real Exercises.  John and I share similar philosophies about good exercise training.  The many discussions we’ve had on the subject of “core” have been beneficial to the development of BNVD Sports, a personal training company I started in 2007.  

I teach and preach the importance of core exercises for a well rounded fitness program.  We often find, aside from the occasional sit-up, core exercises are neglected.  You should train your core 2 to 3 times per week.  The difference it will make in your strength, conditioning and overall well-being is remarkable.

Here are a few specific exercises to work your core:

Bridge
Lie on your back with your knees bent.  Keep your back in a neutral position.  Tighten your abdominal muscles.  Raise your hips off the floor until your hips are aligned with your knees and shoulders.  Hold for five seconds.  Return to the start position and repeat.

Abdominal Crunch
Lie on your back with your hands behind your head for support.  Your knees are at a ninety-degree angle.  Now slowly lift your torso using your abdominals while keeping your head and spine straightly aligned.  Slowly return to the start position and repeat.

Plank
Start face down with your forearms flat on the mat.  Your shoulders are over your elbows and both legs out behind you.  Your abdominals are engaged and your back is straight.  Hold for about one minute.

Quadruped
Start on your hands and knees.  Place your hands directly below your shoulders and align your head and neck with your back.  Tighten your abdominal muscles.  Raise your right arm off the floor and reach ahead.  Hold for five seconds.  Repeat with your left arm.  Raise your right leg off the floor.  Tighten your trunk muscles for balance.  Hold for five seconds.  Repeat with your left leg.

A fun alternative to your basic core strengthening regimen is to learn exercises that use a fitness ball.  Balancing on these oversized, inflated balls requires that you focus on using your core muscles for support.  You can also visit the BNVD Sports web site, www.BNVDsports.com for more information on core strengthening exercises.  

Helpful tips:
When starting out, take it slow and learn how to properly perform each exercise with optimal technique.  Focus on quality of movement rather than quantity.  Over time you will build up to a greater number of repetitions as you develop strength and endurance with the exercise.  

Breathe steadily and slowly.  Breathe freely while doing each of the exercises in your core strengthening workout.  Your instinct may be to hold your breath during an exercise, but it’s better to continue breathing.

Take a break when you need one.  When your muscles get tired, stop and change exercises.  And, if you work your core muscles to fatigue during an exercise session, wait at least a day between workouts to allow the muscles to recover.

Get help from a trained professional.  Body position and alignment are crucial when performing core strengthening exercises.  When you begin, it’s a good idea to have a fitness trainer or physical therapist help you perfect your technique.

“If your core is weak nothing else can be strong”