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Why basic core strength training is essential to your fitness program

Most people who go to a gym or fitness center work out their arms and legs and pay less attention to their central body’s workout. Basic core strength training is a fundamental and necessary part of any fitness program and is a requirement to perform in almost every sport.

Basic core strength training increases fitness levels in the abs and back, giving you added power, speed and stability. Your upper limbs are dependent on your core strength so it makes sense to build up core strength at the same rate as the strength of your arms and legs.

What is core strength?

Core strength helps your body have central power, keep balance and maintain endurance.

Basic core strength training exercises your lower back muscles, hip flexors and abdominal muscle groups. The muscles that are exercised in the abdominal group are the intercostals, the transverse abdominus, external obliques and rectus abdominus. The back muscles that are worked are the erector spinae group. The hip muscles that are worked are the iliopsis group - the iliacus and psoas.

Who needs basic core strength training?

Anyone who plays a sport will benefit from Basic core strength training. Golfers use core strength to maximize their distance, swimmers need core strength to sustain their movements and pull in the water.

Any sport that requires balance, like cycling, football, and hockey will be improved if you build up your basic core strength. Training that is targeted to core muscles also improves stamina and heart muscles.

Horse riding and skiing are far more difficult without Basic core strength training as the balance required for these activities is facilitated by the lower back and abdomen.

What type of exercise is used for basic core strength training?

Crunches are the most popular core exercises and one of the most effective. A 90 degree leg crunch is performed by lying on your back, lifting your legs, bending your knees until your calves are parallel with the floor, and pulling your body up in a small sit-up motion. Your upper body does not lift off the floor by more than a few inches. You use the strength of your stomach and lower back to steadily lift your upper body off the floor, avoid sudden jerks and pulls that would make the routine less effective.

If you feel that crunches are too hard you can do a type of crunch called an inclined sit up. This allows you to do Basic core strength training with less strain on the abdomen. Lie on an inclined board or on an inclined surface with your legs on the lowest end and perform a standard sit up. Raise your upper body to about 45 degrees. The easier assisted motion provided by the incline can give you a gradual introduction to crunches.

To make the most out of your sit-ups or crunches and improve your Basic core strength training routine try lowering your back to the floor more slowly. The core muscles are worked out more efficiently by this slow release and you will feel the effects of the working muscles after only a few reps.