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Articles Core Conditioning Part I By: Steve Ramsbottom BHK, CSCS, PFLC If increased power production and strength during movement, improved balance and decreased reaction time are important for your sport, make sure to incorporate a proper core conditioning program in your schedule. Core training has been the buzzword in the fitness industry for the last few years and will only continue to popularize as the benefits of this training become better understood. In part I of this article, we will try to understand the anatomy of the core, how it functions, and how to initiate a proper core contraction. In part II of this article we will explore some more advanced core exercises that will help to improve performance, and will also teach you how to progress these movements. Whether a skill is performed in an open or closed environment, athletes must learn to stabilize their trunk to effectively perform any skill. This requires the coordinated muscle firing of the agonist and antagonist muscle groups as well as the maintenance of the centre of mass within the base of support. In order to achieve this, an athlete must constantly utilize proprioceptive feedback to maintain their equilibrium in relation to the force of gravity. The more stable the athletes' core, the more skillfully and explosively they are able to move their limbs and perform a skill effectively. The abdominal core muscles consist of the rectus abdominis, the obliques and the transverse abdominus. The rectus abdominus is the most exterior and only longnitudinal muscle. This "six pack" muscle primarily does two things: flex the trunk forward and move the pelvis posteriorly. The internal and external oblique muscles act as rotational trunk flexors and also aid in stabilization. Also important in core stabilization are the pelvic floor muscles. These muscles are activated during Keigal exercises, or in the action of preventing bowel movements. The most important muscle in stabilization, however, is the transverse abdominis. Its fibers run laterally across the transverse plain. It is often referred to as a pelvic girdle muscle as it squeezes the pelvis to stabilize the trunk, similar to a weight belt cinching and supporting the lower back and spine. There are a plethora of exercises that will activate the core stabilizing musculature, and a certain complexity that requires a proper progression with this type of training. The first step in effective core training is to understand how to activate the transverse abdominis and pelvic floor muscles. These muscles should have the ability to activate in any position of the trunk and under any load situation. When performing core training one must concentrate on two things: 1. Draw in the navel towards the spine, to activate the transverse abdominis and 2. Try to simulate a contraction that would prevent urination, in order to pull up the pelvic floor muscles to further aid in core stabilization. Only when these two movements can be performed simultaneously during movement can progression through exercises be done correctly. A great exercise to develop awareness of a proper core contraction is the anterior/posterior pelvic tilt. This exercise will incorporate a proper contraction in a static position, and will help to develop the necessary control during dynamic movements. To try this exercise:
With an understanding of the core, this exercise will aid in the
ability to control a proper core contraction and also improve body
awareness in the low back, which will help prevent moving into
a lordosis or sway back position during movements such as squats.
Once this exercise becomes easy, more advanced core exercises may
be performed properly to aid athletic performance. In part II of
this article we will look at more core exercises and as well as
how to properly advance the movements.
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