Core and Abdominal Training
The core is the body's center of power. Regular conditioning of the core muscles is vital for preventing injuries, correcting posture and ensuring more efficient and functional movement patterns. Although there is no one definition of core conditioning, most experts agree that core training involves integration and coordination of movement and stability in the entire body. Core conditioning is a combination of strength, balance, agility and flexibility of the muscles that control the trunk and spine. It is also responsible for stability, from which mobility can then take place.
Many athletes, and coaches, consider abdominal training and core conditioning to be one and the same. Although the abdominals are an integral component of core musculature, true core conditioning is a departure from traditional ab work. Typically, abdominal exercises like the crunch focus on strengthening the torso for movement. But people also need to train the core for stabilization, especially in the positions that simulate everyday movement. The goal of each format is different. Traditional abdominal training focuses on the rectus abdominis and surrounding musculature for hypertrophy and aesthetics – the ‘six-pack' look. Core training is distinctive from regular abdominal training in that [core training] is all about awareness and activation of the correct muscles for functional movement. Even though these goals might vary, they do however overlap. The traditional hypertrophy approach will be utilized to strengthen our core thereby making the athlete in question more aware of his or her orientation with their body. Practicing true core conditioning means recognizing that the body functions as a whole rather than as isolated parts.
To improve their core an athlete may need to develop:
1. A better postural position. This may involve improving flexibility dramatically and then setting out very seriously to change body position.
2. Higher levels of balance, which is provided by both the nervous system and many fine muscles, positioned near the spine. This system of body position control must be challenged in a variety of ways to develop this area to high levels e.g. Swiss ball, wobble board, Med Ball catching & throwing, foam rollers etc. This is also the way to further re-enforce a better postural position.
3. The qualities of Endurance, Strength & Power in the trunk. There should be much more variety in trunk conditioning than simply sit-ups, crunches and back extensions.
Athletes need to be able to hold their bodies in the ideal postural position for the complete duration of their event. To achieve this goal will require the strength in the right muscles to hold body position as well as the endurance to maintain the position. Athletes like Anja Pearson, Lindsey Vonn, Nicole Hosp, etc. have their trunks conditioned well enough to achieve the goal of maintaining ideal body position for the entire race almost every time they compete.
Core Exercises 1
Core Exercises 2
Core Exercises 3
Core Exercises 4
