Core of the Matter 

Core Strength and why the coveted wash board Abs do not make for a strong core………….. Having a strong ‘core’ means that our spine is well supported. Without the use of our spine, we can’t walk. So it ranks right up there with brain and nervous system function in terms of importance.Our core is the centre of our body where all movement originates. If one of the links in this chain is weak it causes all number of functional difficulties and injuries from low back pain to slipped discs, painful! Forward leaning posture, weak neck muscles that are unable to hold your head in its correct upright position resulting in a forward head tilt. So by training your core muscles you’ll have a stronger, balanced core which will help maintain appropriate posture and reduce strain on your spine.Abs (abdominals) alone are not our sole core muscles, therefore, ‘wash board Abs’ or a ‘6 pack stomach’ don’t equate to a strong core which is a common misconception when we see some lucky bugger who has highly visible Abs due to very little fat surrounding their abdominal muscles. This is why someone with a lean figure may be blessed with a six pack never having worked out a day in their lives and others have stripped away the fat from their muscles through strict dieting and vigorous exercise, making their muscles obvious.But still, abdominals (Abs) which include the rectus, obliques, transverse, internal or external abdominals though inportant are only one part of our core musculature. Our core is also made up of the erector spinae, multifidus, hip flexors (consisting of 5 muscles in front of the pelvis and upper thigh area), glutes (maximus, medius & minimus), hamstring group, piriformis and hip adductors.Your core is your body’s power house, energy centre and movement base. Your core muscles run the entire length of the torso for the purpose of stabilizing the spine, pelvis and shoulders and make it possible to stand upright, walk, bend over, swim and so on.  Our core muscles control movement in our arms, legs and head, they transfer energy, shift body weight and move in any direction. A strong core protects the back from the stresses of weight bearing activities such as lifting up a child, carrying shopping bags, hand bags and lifting heavy boxes etc… A strong and stable core will also protect you from common office injuries that occur as a result of simply sitting in front of your computer all day. Yes, office injuries are extremely common, as are shoulder injuries from sleeping but that’s a whole other topic. The point here is that a strong core helps to stabilize these limbs, preventing any such issues. So how do you strengthen your core?  Here are some ideas from Esteem Fitness personal trainer Michelle Glacken: You can choose a mixture of body weight or equipment based exercises. Some of the best products for developing core strength include: Medicine ball, Kettle bells, Stability/fit balls, Dumbbells and Balance products such as the Bosu Ball. My personal choice may not be conventional but for me it must be functional, effective and most importantly fun! So I do my regular gym resistance workouts using free weights, machine and cables for full body movements but my absolute favourites are beyond doubt, kick boxing (yes this is a massive core strength, stability and balance builder, not to mention fat shredder and six pack shaper!), kettle bells (these come with me to every client no matter what their goals), and yoga.     Here are some examples of exercise that can develop core strength;  PlankThis includes the standard forward plank, side plank on your hand or elbow.

 If your core is weak start on your knees till you can perform this on your feet.  
Back extensions Medicine ball Russian twists.                                      Sitting to standing-singles

         Kneeling to standing.

 All of our movements are powered by the torso or core. So ask your personal trainer about incorporating some functional, whole body and stability exercises into your workout program to help increase your core strength. Because the stronger you are in that area, the more energy you will have on a daily basis as you won’t use up so much energy trying to stand upright and perform basic bodily movements. The stronger and more stable your core, the easier your life will be.