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by
Amir Nevo, BScK, CSCS,
PFLC
What is core strength and why
is it important? Core strength is a real catch
phrase these days. Exercisers use it, personal
trainers use it, magazines articles talk about it,
and experts praise it. The problem with this catch
phrase is that everyone has a different
interpretation and definition.
Core strength involves recruiting and strengthening
deep and middle layer muscles that lie far below the
conventional muscles that people generally target
when exercising in the gym (back, chest, biceps,
triceps, shoulders, legs, etc).
By strengthening your core muscles, you strengthen
your whole body from the inside out. Picture your
body as a house. The concrete foundation represents
your core muscles, while the rest of the house made
of wood and a brick represents your outer muscles
(back, chest, arms, etc). If you only concentrate
on building the top part of the house (i.e.
conventional weight lifting) while paying little
attention to the foundation (your core muscles), the
final product is a weak overall structure regardless
of how fit and muscular you may appear to be.
By properly targeting your deep layer and middle
layer core muscles you will build a strong
foundation which will serve as a better support for
the rest of the structure. The deep layer muscles
run along the spine and provide deep support and
postural information to the brain. The four main
middle layer muscles that support your spine are the
transversus abdominis, the multifidus, the quadratus
lumborum, and the internal obliques, and work
together to keep the spine stable and strong.
New research shows that one common cause of back
pain is weak core muscles. Even people who have
well developed outer muscles can have weak core
muscles, thus leading to back pain. This is because
back pain is a result of a lack of direct muscular
support to the spine, and it is not the outer
muscles that support the spine, but rather the deep
and middle layer muscles that serve this function.
By following proper exercises that specifically
target the middle and deep layer “core” muscles you
can build a strong foundation for your spine, which
will help decrease back pain or decrease the risk of
back pain issues.
In fact, chronically wearing a “back support” belt
or back brace for prolonged periods of time can lead
to core muscle weakness by training your core
muscles to turn off. You body learns that the belt
or brace will support your spine, thus shutting down
your core muscles when spinal support is needed. So
if you think you are protecting your back by
chronically wearing such devices, you are in fact
doing your back a disservice (unless otherwise
prescribed by your health practitioner).
So how do you train these deep and middle layer core
muscles? One answer lies in one of the best
inventions in fitness in a long time – the stability
ball! The stability ball allows you to take your
exercise routine to a new level, challenging not
only your conventional muscles, but also your core
muscles that will strengthen your spine.
The unstable environment offered by the stability
ball when exercising forces the body to recruit the
deep and middle layer stabilizer muscles to help
support the spine through the movement. This type
of muscle recruiting is much more difficult to
achieve without the use of a stability ball.
By combining a FitBALL
with the “I
Bought The Ball... Now What?” DVD, you can set
yourself on a road
to success in core strengthening by following the
very specific series of exercises that target your
entire body while increasing support to your spine.
If you have back pain, or if you just want to
reduce your risk of back pain then this DVD is
definitely for you!
Amir Nevo is a kinesiologist and personal trainer
and can be contacted on his website: www.healthwave.ca
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