Core Work

Introduction

If you're following the trends in exercise and fitness, you've probably heard the phrase "core strength." Core strength refers to the muscles of your abs and back and their ability to support your spine and keep your body stable and balanced.

The major muscles of your core include:

• Transverse Abdominis (TVA)-The deepest of the abdominal muscles, this lies under the obliques (muscles of your waist). It acts like a weight belt, wrapping around your spine for protection and stability.
  Target Exercise: Bridge
• External Obliques-These muscles are on the side and front of the abdomen, around your waist.
  Target Exercise: Arm Sweep
• Internal Obliques-These muscles lie under the external obliques, running in the opposite direction.
  Target Exercise: Crossover Crunch
• Rectus Abdominis-The Rectus Abdominis is a long muscle that extends along the front of the abdomen. This is the 'six-pack' part of the abs that becomes visible with reduced body fat.
  Target Exercise: Crunch
• Erector Spinae -The erector spinae is actually a collection of three muscles along your neck to your lower back.
  Target Exercise: Back Extension

Be sure to target these muscles in your strength training workouts. While ab muscles can't be separated (they all work together in each exercise), there are exercises that favor certain portions of the abs, as listed above.

Core Muscles

Benefits

• Increased protection and "bracing" for your back
• Controlled movement
• A more stable center of gravity
• A more stable platform for sports movements

A weak core can make you susceptible to poor posture, lower back pain and muscle injuries. Strong core muscles provide the brace of support needed to help prevent such pain and injury.

Strengthening your Core

Core strengthening requires the regular and proper exercise of your body's core muscles. Basic exercises that will enhance your core fitness include the:

• Bridge
• Abdominal crunch or sit-up
• Plank
• Quadruped

It's important to do your core exercises at least three times a week. For optimal results, remember to:

• Choose exercises that work your core muscles simultaneously. Rather than isolate each muscle group in your trunk, the best exercises for your core are those that get muscles working together at the same time.
• Focus on quality of movement rather than quantity. You'll gradually build up to a greater number of repetitions. When starting out, take it slow and learn how to properly perform each exercise with optimal technique.
• 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 coach or other person familiar with core. They will help you optimise your technique and get the most out of your exercising.