The aim of core stability training is to effectively recruit the trunk musculature and then learn to control the position of the lumbar spine during dynamic movements.
These core muscles lie deep within the torso. They generally attach to the spine, pelvis and muscles that support the scapula. When these muscles contract, we stabilize the spine, pelvis and shoulders and create a solid base of support. We are then able to generate powerful movements of the extremities.
Training the muscles of the core also corrects postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness - that is, fitness that is essential to both daily living and regular activities.
The main concepts of core strengthening programs involve using many muscles in a coordinated movement. Rather than isolating a specific joint as in most weight lifting, stability exercises focus on working the deep muscles of the entire torso at once.
Abdominal bracing is the main technique used during core exercise training. It refers to the contraction of the abdominal muscles. To correctly brace, you should attempt to pull your navel back in toward your spine. This action primarily recruits transverse abdominus. Be careful not to hold your breath – you should be able to breathe evenly while bracing.
Other exercises that develop core strength include exercises on a stability ball, work with medicine balls, wobble boards and Pilate's exercise programs. Yoga is also an excellent way for athletes to build core strength. For a simple core strength program you can begin with push-ups and crunches.
The functional result of good core stability is that when an athlete is performing sporting movement or technique, they are able to maintain the correct posture and alignment, particularly in the lumber spine and pelvic area - key areas in any golf swing.
By maintaining correct posture and alignment, the athlete should have better technique. In a sport like diving, or gymnastics which is dependent to an extent on aesthetics, an athlete would look more controlled. In a running event, enhanced core stability would mean that an athlete would be able to apply force more efficiently, while also helping to reduce the risk of any injury.
Core stability vs. strength
First, some basics. Know the difference between core stability and core strength.
We develop core strength by doing exercises for the muscles of the abs, the back and the hips. But core stability is the interaction of strength and coordination of these muscles when we're moving. Having a strong core is half the equation. The other half is training the mind and body to naturally engage these muscles in everyday activities so that our movements are safe.
Having strong core muscles doesn't mean you possess core stability. For example, a lot of people who have physical jobs, such as those who do a lot of lifting and bending at work, know to activate certain muscles to stabilize the spine. But they can get hurt by doing something innocuous such as bending to tie a shoe or picking up a pencil because there isn't a trained response there.
There's no shortage of ways to strengthen the core, from abs and back classes to tai chi, Pilates and martial arts. These practices can sometimes help us remember to sit upright or stand taller. But taking the next step is essential. We need to make that mind-body connection so that we instinctively and naturally engage our core, use correct posture and maintain healthy body alignment.
And that's easier said than done. Think about how even the fittest among us slouch in our chairs instead of sitting upright. Or how we bend at the waist and hips to pick up objects instead of squatting and using the muscles of the legs and buttocks.
Examples of core exercise abound on the Internet. Sites with core exercise examples include:
Athletic Advisor Newsletter.
More Exercises on this site.