Training the Core!
Introduction
Although it’s a bit of a cliché in today’s health and fitness environment, few of us know exactly what is meant by the words “core control.” While it’s a simple concept, there has been so much focus on this area over the past decade or so, that the exact meaning can sometimes be a bit murky. Let’s simplify the issue by taking a basic look at what it is, why it’s important and how you can improve it specifically for your discipline.
What is the Core?
Simply put, the “core” is made up of the lumbar spine, pelvis, and hip. Working together, these areas, and the 29 muscles that attach into the pelvic complex, make up an extremely important functional unit within which the centre of gravity is located and from which all movement originates. Stability of this area is critical for efficient movement of the body no matter what the task.
- Running - the core functions to place the lower limbs, pelvis, and trunk in the correct alignment, allowing maximum efficiency and power output from the legs.
- Swimming – good core stability produces a stable base from which the arms can generate maximum propulsion through the water. For swimmers, the core is also critical for injury prevention.
- Cycling – core stability enables the power generators in the legs to work off a stable base, also maximising the efficiency of the stroke. Watch the top cyclists and analyse their trunk control.
It doesn’t matter how strong the muscles that power us are, if the core is weak then energy transfer is limited and efficiency is lost. Think of the good old dumbbell bench press performed in two different positions. The first, with the feet flat on the floor, spread out providing a nice big base of support. The second, with the feet up on the bench, decreasing the base of support and requiring more effort to stabilise the body on the bench. In which position will we push more weight? The more supported, more stable position will always allow for the greater transfer of energy to the activity at hand. Unfortunately, when running, swimming, and cycling, we often have only the support of one foot, the buoyancy of the water, or a couple of narrow wheels to work with.
When the core is unstable, the synchrony of movement begins to break down, efficiency goes out the window, and the body starts to compensate. Frequently, these compensations lead not only to poor performance, but also injury. The name of the game for better times and a reduction in injuries is functional strength and power, which requires excellent core stabilisation.
How do we improve core function?
Effective core stabilisation training must include lumbar spine, pelvic, and hip control exercises. In addition, the speed, level, duration, frequency, and body position should all be varied. To be useful, each athlete should be started at the highest level that can only just be controlled. As such, an appropriate stabilisation programme for you, as an individual, is best designed by a physiotherapist with a strength and conditioning background. The basics, however, can be developed by everyone, and some easy sport-specific exercises can be added into your training routine today.
Important notes
- Performing exercises that are too difficult, or appropriate exercises incorrectly, can be detrimental
- Traditional curls and back extensions performed without adequate pelvic control lead to extremely high pressures in the lumbar discs, and can lead to injury
- Increased pelvic stabilisation is established by using an abdominal drawing in maneuver, which is best taught by a qualified Physiotherapist. This is the key element to beginning any core stabilisation programme, and must be established first.
I recommend that you consult a qualified professional for advice on the appropriate core stabilisation programme for you