Six Pack Abs

What is core strength training? Most people think of exercises that work the abdominals such as crunches and sit ups. The core however is much more than that and consists of all the muscles that stabilize the pelvis. It is the center of gravity and where all our movements begin and end. The muscles that make up the core control our movements in all directions. Proper core strength training can relieve low back pain, prevent injury, and improve your overall muscular balance.

Your core consists of stabilization and movement muscles, which initiate and maintain proper muscular balance during all movements. You use your core muscles during all movements, including common daily movements and physical activity. Develop your core strength and you will improve your physical well being whether you are climbing stairs, picking up objects, walking, running or weight training.

If your stabilizer muscles are week, secondary muscles take over the job of a primary muscle which leads to muscular imbalance, pain and eventually injury. To develop a truly strong core you should target both your movement and stabilization muscles in your core strength training routine.

Stabilization muscles include the deep layer of muscles including the lumbar multifidus, internal obliques, diaphram, pelvic floor muslces, transversospinalis, and transversus abdominis. The movement muslces include the more outer layer muscles such as the six pack and include the external obliques, rectus abdominis, latissimus dorsi, iliopsoas, hip abductors, hip adductors, erector spinae, and hamstrings.

Core strength training programs usually neglect the stabilization muscles which is why so many people experience low back pain and eventually injury. Core exercises that work the stabilizer muscles can improve overall fitness, low back pain and prevent injury.

Crunches and sit ups are examples of core strength exercises that target the movement muscles. Performing these types of exercises with week stabilizing muscles can lead to pain and eventually injury because they place too much stress on the discs of the spine. But perform them with strong stabilizers and you will not only take inches of you waist but protect your spine.

You have to properly train the stabilizing and movement muscles to develop a strong core. Having a strong abs doesn’t always mean that you have a strong core. In fact even some with six packs experience low back pain and injury due to week stabilizing muscles.

Example stabilization exercises include marching, plank, bridge and cobra. Example movement exercises include sit ups, crunches, leg raises, and back extensions. There are many variations to these exercises. Include at least one stabilization and one movement type exercise in your core strength training program for optimum results.