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Friday, November 9, 2012
STRENGTH FROM THE INSIDE OUT
When you are working out your core do you really know what muscles you are training? Do you really know what exercises really workout the core? Those of you who say you are training core muscles when you do the different variations of sit-ups, can stop deluding yourselves, your clients, and go and research what muscles are included in the group called core in the human anatomy.
The exercises used for training core only include the different forms of planks, which were taken from Yoga, such as plank leg lifts, plank twists, crunches done with lower back on the ball, pelvic thrust (or bridge), and exercises involving back hyperextensions, such as the superman, or back extensions on the Roman Chair or any exercise done in the initial position of these last named exercises. None of them involve the sit-ups or what we know as abdominal exercises with the flexion of the hip joint with the movement of thighs coming towards your abdominal.
One of the latest “fads” of the Fitness World is core training, which people tend to only include, and think of exercises for the six-pack without considering what muscles really compose the Core. That is because, due to the sedentary lifestyle, and habits of bad posture, many are suffering with the weakening of the back muscles, causing discomfort and pain, that in the future could lead to back injuries. The Core muscles work in conjunction with the abdominal muscles to support the trunk or torso. So if you have the right back alignment while standing, which would be walking without effort with a book on your head, and sit in the correct position without slouching, such as sitting at a computer for hours on end without feeling numbness or back pain and not having to change position, then you’re core muscles are conditioned properly.
The muscles that compose the Core muscles are muscles and tendons that run along and support the spine, the Erector Spinae (Multifidus), the Transverse Abdominal, which is the innermost part of the abdominal, and the muscles of the Pelvic Floor, which are located underneath the pelvic bone, before the genitals. So yes, muscles part of the abdominal are included, but they would be closer to the lower back on the inside of our body rather than the six-pack.
Think about it, when you are standing or sitting you’re supporting your Torso, so if you are paying attention to maintaining the right posture, you are already working out your core muscles. So if it already takes some effort to keep the correct posture and the correct alignment position of the body, especially when you are working out doing an exercise, you are already working out your core, and if you add back hyperextension, planks, pelvic lifts with a stretch after, then you are preventing risks of injury and pain.