Core training – Core in English means core. Center, internal, profound, powerful, balance, energy, synergy. We associate all these words with the term “nucleus,” and they are related when I try to explain what CORE is. Those who work by prescribing exercises use this word to refer to a group of muscles located in the center of our body. That is very important to obtain solid and resistant bodies.
CORE training then refers to the specific training of these muscles. And these aren’t just deep abs. Muscles of the back and that surround the hip joint are also part. These are an essential part of the CORE, but they are not the only ones that we must strengthen to achieve all the benefits of this type of training. We will name the most important and those who want a better description.
- Oblique (internal and external)
- Transverse abdominal
- Hip flexors
- Buttocks (minor, major, and middle)
The importance of working these muscles lies in having this intense “center” to achieve better sports performance (regardless of the sports discipline). Strengthening the CORE is also related to good posture and a better respiratory rate, resulting in a better quality of life. CORE training serves everyone, not only athletes who benefit.
There are different ways and intensities of working the CORE. There are fundamental and easy exercises to perform and other more daring that may or may not incorporate external elements (dumbbells, elastic bands, fitbal l, etc.).
The well-known Pilates method, for example, bases its training on the CORE. The TRX was very “in” 2013 too… and a few. It is that the CORE training is only benefits. In addition, the body strengthenS from the inside out, which is difficult to explain, but once you feel it, you realize that your limbs work better. A chain of work is created from the “center” outwards.
Another essential benefit of CORE training is injury prevention. We ensure a strong back as we work from our “center,” “core,” or whatever you want to call it. Many studies are linking low back pain relief to CORE training. With this training, we also develop strength, balance, and endurance.
In summary, this type of training is highly recommended to rehabilitate back injuries. Everyone should incorporate some exercises of this type into their strengthening routines because the benefits are too many. You will see the results! It is also perfect to feel strong from the inside. And this is projected outwards.
CORE Concept and Benefits
The development of conditioning programs for the lumbo-abdominal muscles is widespread in weight training rooms. Around this musculature, called the central zone or CORE, the center of gravity of the human body locates, and most movements begin. Numerous muscles are part of this complex. The CORE completed the lumbar spine, the abdominal wall muscles, the back extensors, and the quadratus lumbar. Some studies also include the upper and lower sections of the body: shoulders, trunk, hips, and thighs.
The definition of CORE presents a functional orientation because it is justified considering the joint participation of all these structures to transmit energy from one limb to another (from the upper limb to the lower limb) and facilitate their movement, as well as to stabilize the central part of the body. . Thus, it provides numerous benefits as a critical element for the performance of activities of daily life, and for its ability to stabilize and protect the spine.
A well-trained CORE is essential for optimal performance and injury prevention.
Good abdominal muscles will stabilize the lumbar area and thus avoid hyperextension caused by the action of the hip flexors (López, 2000; Axler & McGill, 1997). The stabilizing role of the abdominal musculature is based on its ability to decrease intradiscal pressure in the dorso-lumbar spine (Hodges & Richardson, 1999; Axler & McGill, 1997). Health professionals advocate strengthening exercises for the abdominal muscles to increase the stability of this inherently unstable area. Peace may aid in reducing shear forces directed toward the lumbar spine by preserving balanced trunk muscle function and proper body posture.
Regarding the lumbar muscles, the relationship between lumbar weakness and lumbar pain has been demonstrated, so that the training of these muscle groups indicates to prevent spinal alterations (Carpenter & Nelson, 1999). Likewise, the adequate exercise of the lumbar muscles can accelerate the recovery process, proving to be very useful in the therapeutic field (Lisón, Monfort & Sarti, 1998).
Core Training and Spinal Stability
Stability is the capability of the spine to maintain its state of static equilibrium when it is subjected to unbalanced forces (internal or external) (Bergmark (1989). The more difficult it is to change its state, the more stable the spine.
- The passive system, formed by the osteoarticular structures (intervertebral discs, vertebrae, zygapophyseal joints, and ligaments).
- The active system, formed by the muscles of the trunk. It consists of those muscles and tendons surrounding and acting on the spine, including the local and global forces.
- The neural control system (central and peripheral).