Yesterday we looked at how to build stability in the shoulders. Today, we head towards the midsection – the core.
photo credit – YWCA
Core Stability
In anatomy, the core refers, in its most general of definitions, to the body minus the legs and arms. Functional movements are highly dependent on the core, and lack of core development can result in a predisposition to injury. The major muscles of the core reside in the area of the belly and the mid and lower back. In other words, the core, consists of the muscles of the abdominals, torso, and lower back. It’s the vital link between shoulder and hip stability, and it includes such muscle groups as the rectus abdominis (6-pack), transverses abdominis (similar to a corset or weight belt), internal and external obliques (muscles on side of torso), lats (wraps around your back and gives the “V” shape look), the erector spinae (along your back) and many small stabilizer muscles between the vertebrae of the spine.
Core training is not just about the abs. People obsesses constantly about sporting the perfect six pack. But it’s more than just cosmetics folks. It’s about a strong core. You should aim to keep your midsection tight not just while training, but all day long. Whether you standing, waiting for the bus, sitting in the cinema, you need to brace yourself like as if you are going to be punched in the gut at any moment! Easy.. nope. But beneficial.. Yes! In the long run you will be grounded, centered, stronger and stable. Think of drawing in your belly button, pulling away from your jeans or pants, in towards the back of your spine – suck in but all the while breathing normally. This is called an activated core.
The abdominal and lower back muscles work as a team. The important muscle here is the transverse abdominis, which is the first muscle that’s brought into play, each time you move. If you can keep your abs tight and activated at all times, you would now be two steps closer to building perfect stability!
Next up – the third and final installment on how to build stability – the hips
Here is the Complete Series on How to Build Stability:
How to Build Stability – Shoulders (Part 1)
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