Core strength and stability is increasingly recognized as a vital part of fitness training. The past five years have also seen growing interest in integrating core stability exerxises into resistance and strength training programs as well as in sports specific training. This article provides a short introduction to the core stability concept and the various methods and techniques associated with core stability.

What is core stability?

The muscles of the core are primarily situated in the trunk and pelvis (within an area called the powerhouse within the Pilates concept). The core muscles stabilize the spine and effectively and creates a stable base for movement. .If the core muscles are weakened, posture and movement patterns will be affected significantly.

The core muscles need to function properly for effective transfer of kinetic energy from the trunk to the limbs.In core stability training we attempt to anticipate and mimic movements that occur during your normal day, such as twisting and turning. Training for core strength and stability can lower the risk of injury and increase effective application of force for when you need it the most

Some of the most important muscles of the core are the deeper abdominal muscles that wrap around and protects the spine, the abdominal muscles that run along the front and sides of the abdomen, the erector muscles of the lower back, and the muscles of the pelvic floor and hips. Having a so-called six pack of abdominal muscles does not necessarily translate into good core strength and stability. This is because the six pack consists of a group of muscles termed prime movers. The primary action of these muscles is mainly gross movements of the trunk. It’s the deeper muscles that sits closer to the spine that provide the stability.

This means that just doing regular sit-ups will not usually be enough to develop core strength and stability and might even have an adverse effect as we may then be at risk of creating an muscular imbalance between the core musculature and the prime movers of the trunk.The major aim of core strength training is to perform exercises that closely resemble specific movements or activities we want to get better at. Emphasis should be placed on diagonal and rotational movements as well as promoting balance and coordination by
performing exercises while standing or sitting on different unstable surfaces such as balance beams, wobble boards, foam rollers, or stability balls.
Training should also put emphasis on developing balance between agonist and antagonist muscles. The most challenging core training involves movements that are performed while balancing on one leg, or shifting the body weight from one leg to another while on an unstable base.

Exercises to improve core strength and stability

Core strength can be developed by performing: Pilates exercises, Standard abdominal exercises stability ball exercises, or resistance training exercises with an emphasis on deadlift, squat and lunge exercises. The bodyblade is a device that also challenge core muscles and this can be a useful tool especially in conjunction with sports specific training. This article will be followed up by a series of articles describing in detail the various techniques and methods you can use to improve core stability including Pilates, stability ball exercises, wobble boards and more….

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