Whether you are into fitness now, or are looking to start a fitness program in the future, core training should be included in your routine. Core training has been a mainstay in the fitness world for many years now. It is no longer a fad, nor is it a mystery that core training is important. One reason for the relevance of core training is this: everyone can benefit from core training, regardless of their goal and regardless of their activity level. Many products on the market are available to help people train their core, and many videos, books, and lessons can also help individuals with these exercises.

Although the superficial muscles of the core (such as the abdominals which can be seen and touched) are of most interest, these have limited ability to help in daily function and sports or specific activities. Very few people engage the transverse abdominus, or any other muscles, during their abdominal workouts. Most often, the movement is too fast, and relies too much on the hip flexor muscles. Athletes, recreational exercisers, and anyone interested in staying injury-free during their daily lives can benefit from core training.
 
A strong core allows a person to maintain good posture. This in turn decreases low back strain and so incidents of low back pain become less likely. Good posture allows for normal movement of the hips, back, and even shoulders. Often, correcting one part of the kinetic chain can positively affect other areas and other ailments. Proper engagement of the core is important during everyday activities such as picking up a laundry basket, lifting kids up off the ground, or moving an arm full of groceries. The easier it is for the body to wrap its muscle-made corset, the less likely the back is to be injured. Core specific training rewires 'cues' such as bringing belly button to spine, but the hope is to be able to engage these muscles without much thought during day-to-day activity.
 
Athletes will benefit from a strong core because the trunk is the connecting mechanism that allows the body to develop maximum power. No athletic movement is isolated to just one body part, or even to just one joint. Usually, the power generation begins with a twisting or moving of the lower body, and then the movement is transferred to the upper body. A strong core means that little energy is lost in the transition and the end result is a more powerful athletic move. The same principle applies to people whose primary interest is getting stronger or getting bigger. It is rare to see weight lifters doing core training, but a strong foundation (core) means that the body can produce more force.
 
In addition to focused core work (bridges, supermans, oblique crunches, etc), core training can be included during a normal workout.  For those who depend on a weight belt for stability, consider not wearing one and forcing your body to replace its function. Creating an unbalanced load will force the body to use the core muscles to provide stability. Think about standing on the left leg while doing a dumbbell overhead press with the right hand. In order for the movement to happen, and for the body to stay upright, the core has to ‘fire’. Create an unstable surface to begin, so that the body is forced to work harder. Balance discs, physioballs, one legged exercises, or weights held to the side/overhead are wonderful tools to help engage the core. Whether you’re a new mom, a high school junior or a geriatric senior, or even the next pro athlete, train your core to help achieve your goal!

Manny Escalante, Jr. MA, ATC, CPT has a Master's Degree in Sports Medicine,

Certified Athletic Trainer, and Certified Personal Trainer.

Competed in bodybuilding and a 3 time Ironman Triathlon Finisher