Strong To The Core of Your Being by Nick Nilsson

If you were to ask me which muscle group in your entire body you could work to get the greatest benefits in the shortest amount of time, I would tell you without hesitation, "the core." Strengthening the core can realize tremendous benefits to anyone regardless of his or her training experience and can do so very quickly.

But what is the core?

The core, as it’s known in strength training circles, consists of all the muscles in your abdominal and lower back areas. This includes all the abdominal muscles (rectus abdominus, internal and external obliques, transverse abdominus and intercostals) as well as the muscles associated with the spine (the erector spinae group) and the hip flexors (iliacus and psoas, collectively known as the iliopsoas).

These muscles all work in harmony to provide stabilization for your body and to transfer power from the legs to the upper body and vice versa. The core muscles also function to keep your insides in, where they belong!

And why is strengthening the core so important?

Weak core muscles contribute to all kinds of problems in the body, the most prevalent of which is lower back pain. By strengthening the muscles that help support the spine and improve posture, you can dramatically decrease the symptoms of lower back pain.

Picture your spine as a column of soda cans stacked one on top of the other. If you wanted to keep that column standing up under stress, what do you think would work better: a "tenser" bandage (as is used for wrapping injured ankles) or Scotch tape? Sure the tape would keep the cans together but the cans wouldn’t receive a whole lot support, would they?

When you strengthen the muscles of the core, you are in effect turning that Scotch tape into a nice, tight "tenser" bandage, increasing the amount of support that your spine gets.

Core training also has the potential to greatly improve sports performance. Watch a baseball pitcher throw a pitch in slow motion. The power of the throw starts at the legs, gets transferred through the abdominal area (a.k.a. the core) then ends up in the arm where the ball is released. Imagine how much speed and power would be lost from that throw if the core muscles couldn’t efficiently transfer the force from the legs to the throwing arm.

The core is the one area of the body that will always give you a great return on your investment.

So how do I train my core muscles?

Exercises that work the abdominals and the lower back are the staples of core training. Also, exercises that target the stabilization and power-transfer duties of the core muscles are very effective.

The most basic abdominal training exercise is the standard crunch. You can go to the following URL to see the proper technique for this exercise:

http://www.fitstep.com/Library/Exercises/Crunches.htm

But I’ve got an exercise for you that blows the standard crunch right out of the water. The equipment required for this exercise: one rolled-up towel.

The exercise is known as the Abdominal Sit-Up. It uses a sit-up-like movement but focuses directly on the abdominal muscles rather than the hip flexors (which a regular sit-up does). It is also very safe for your lower back. Another advantage it has over the standard crunch is that it targets the stretched (arched back) range of motion of the abs, which is totally missed in standard floor crunch.

How To Do It:

Lie on your back on the floor. Roll up a towel or mat and slip it underneath your lower back, just above the waistband (the size of the towel affects your body position during this movement - use a fairly large towel).

Your knees should be bent about 90 degrees. Keep your feet close together and knees fairly wide apart. This prevents the hip flexors from having a direct line of pull, helping to minimize their involvement.

Do not anchor your feet or have someone hold them down. This automatically activates the hip flexors. You will get the most out of this exercise by minimizing their involvement.

The difficulty of this exercise depends on where you hold your hands. The hardest position is above your head at arms-length, then beside your head, then across your chest, then straight down between your legs or at your sides. Start with the easiest first then progress to the other positions as you get stronger.

You are now ready to begin.

-Keeping your torso straight and stiff, start the sit-up by

tightening your lower abs then lifting your upper body off the

floor.

-As you continue up, imagine trying to push your face up

against the ceiling (think up, not around).

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BIO:

Nick Nilsson is Vice President of BetterU, Inc., an online exercise, fitness, and personal training company. Check out his latest eBook "The Best Exercises You've Never Heard Of" at http://www.thebestexercises.com or visit http://www.fitstep.com. You can contact him at betteru@fitstep.com or subscribe to BetterU News, his fitness newsletter at betterunews@fitstep.com.

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