Have you ever heard of core training? It is a training technique that involves exercises aimed at strengthening the muscles of the abdominal, lumbar and pelvis area.
The core integrates the development of strength with muscular endurance and also helps the body to react better to external stimuli. We talk about core stability exercises because tools are used to train coordination and balance skills.
What is the core?
The English term core indicates, in fact, the center of the body, its nucleus. By core in the human body we mean the abdominal muscles, lower back muscles, buttocks and pelvic floor which are the center of strength and stability in the body. This is a very important area for the static and dynamic effectiveness of the musculoskeletal architecture of the body.
Core exercises, therefore, are perfect for preparing the body to perform motor activity more effectively, whether it is fitness or otherwise. In core stability, the exercises support not only those who practice sports constantly, but also those who need to correct their posture in everyday life. In practice, core training is useful for balancing the muscle groups of the central area of the body, which is essential for achieving long-term well-being. The core is therefore the pivot of the body’s stability.
What are the benefits of core training?
Core training has several benefits such as:
- Improve performance. Core training is used as an enhancement in various disciplines in order to enhance athletic training.
- Help posture. It is one of the long-term effects of this training technique, which helps the body to better support itself in daily life.
- Improve balance. Muscles are more flexible and ready for action, two fundamental elements for preventing injuries both in sports and in everyday life.
- Prevent back pain. This type of training is particularly effective if you suffer from low back pain and is suitable for counteracting the underlying causes of inflammation.
In core training the exercises involve the lumbar muscles, those of the abdominal wall, the Q.L. and the extensors of the back. Then there are also the multi-joint muscles, such as the multifidus and the latissimus dorsi. The gluteus is also included in this large group.
Core exercises involve the core muscles at a deep level, inviting the person to find the optimal posture, which is why we talk about core stability. The core muscles are activated in a different way than the other skeletal muscles precisely because of their different function. For these muscles a type of static “isometric” contraction is used, so in the absence of movement there is maximum contraction. Athletes and high-level sportsmen can introduce functional exercises to reproduce the discipline and sport they practice, in order to recall propaedeutic motor sequences to improve the technical gesture in terms of effectiveness.
How do we test our core strength?
To test your core level, assume the plank position, keep your body in alignment without arching your back, contracting your abs to lock your torso. When you feel you are giving up with the position, it means you have reached your limit. Count how many seconds you lasted and challenge yourself after a month of training to see if you have improved.