Ask anyone just coming out of a “core “ conditioning class or session at any area club how there erectors feel and most likely you will get a blank stare or slapped depending on how you asked. It seems like a fair question to ask since they just finished working that group of muscles but most people have no idea how complex “core” muscles are.
Core training is the hottest thing in fitness and millions of dollars are being spent every day on the latest buzz in the gym. Understand that core training has been around for nearly a hundred years; it just never had a fancy name (core) until about 10 years ago.
Core training refers to working the core musculature not just the abs like a lot of people think. Core training includes the muscles of the trunk and pelvis ( External, Internal Obliques, Rectus Abdominis, Transversus Abdominis, Iliospoas, Quadratus Lumborum and Erector Spinaes). Think of your core as an internal girdle made of muscle. These muscles are responsible for maintaining the stability of the spine and pelvis and are critical for the transfer of energy from large to small body parts during many sport activities. Any and all activities involve core muscle so; if your core is weak you must train to strengthen it.The easiest way to understand how your core muscles work is to focus on posture. Right now as you read this column slide to the very edge of your seat. Make sure your feet are flat on the ground and your toes are pointing straight forward. Now bring your shoulders back and draw your stomach in nice and tight. Your back should be in a neutral position (natural arch). This is perfect posture and the only way to maintain this position is with your core muscles. Try sitting like this for 5-10 minutes without breaking form. That’s an example of core training, and once you understand how your core engages you will soon understand how the majority of exercises performed all involve core.
Another example to help you better understand how the core works is to hold a push up position for as long as you can. The first place you start to feel muscle fatigue is in the shoulders and triceps, but the key muscles responsible for maintaining this position are the core, and once they give out your stomach drops and you lose the ability to hold form without risking injury.
For your next workout try performing all your exercises in a standing or seated position like we just discussed. Perfect posture must be maintained throughout the entire movement with a full one thousand one, one thousand two rep tempo up and down (concentric/eccentric). Each and every exercise you choose to perform I assure you involves core when executed correctly.
Remember there is a great deal more to core than abs. Core training WILL NOT give you a visible 8 pack so you MUST include better eating as well as muscle sparing cardio. Too many of you out there bust your butt getting your muscles hard and leave it at that. Why not go the whole nine yards and trim off the body fat so you can enjoy the fruits of your labor? You’ve come this far haven’t you? . . Finish it!
Learning & implementing the 3 KEYS is the only way to have control over your long term health and fitness.
If you want the guidance and accountability to finally reach the finish line you NOW have a free fitness consultation with me, Destin personal Trainer Geoff Kalmbach, no obligations or strings attached.
Simply click on this link and type free consult in the subject line, or you can call me at 305.393.1282 Either way don’t delay, your new body is waiting and so am I.
To Your Fittest Body Ever
Geoff Kalmbach
Owner
Functional Fitness Training and Consulting
305.393.1282
P.S. Request a complimentary personal fitness consultation NOW and change your life forever.
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