Apr 27, 2006 5:47 am US/Eastern
Fitness: Core Stability Training
Stephanie Oakes
NEW YORK (CBS) ―
A strong torso looks great in a bathing suit but it also helps our sports performances and injury prevention.
Our core muscle group consists of abdominal, obliques (sides), gluteus (hip and butt muscles) and lower back. These muscles stabilize our spine and provide a foundation for movements in our torso --sports like golf and tennis as well as lifting groceries, picking up our kids, and correcting postural imbalances.
A study published in the September 2005 issue of the Journal of the American Academy of Orthopedic Surgeons, states "There is a commonly held belief that people with core deficiencies -- limited core stability or related to a preexisting injury may be at increased risk for sustaining lower extremity injuries."
The main concepts of core strengthening programs involve using many muscles in a coordinated movement. Rather than isolating a specific joint we will use several stability exercises that focus on working the deep muscles of the entire torso at once.
Abdominal BracingAbdominal bracing is the main technique used during core exercise training. This consists of contracting abdominal muscles. The correct body position involves pressing your lower back to the floor and your navel toward your spine. Don't hold your breath -- you should be able to breathe evenly. Hold for 5 to 10 seconds then release. This is the basis for any ab movement don't on your back, i.e.: crunch, and bicycle maneuver.
CrunchLie on your back with your knees bent. Place your hand behind your head, hold your elbows out to the sides. Curl up and forward so that your head, neck, and shoulder blades lift off the floor. Hold for a moment at the top of the movement, and then lower slowly back down.
Bicycle ManeuverLie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Breathe evenly throughout the exercise.
Other exercises that develop core strength include exercises on a stability ball
Crunch On An Exercise BallSit on the exercise ball with your feet flat on the floor. Let the ball roll back slowly and lie back until your thighs and torso are parallel with the floor. Contract your abdominal raising your torso to no more than 45 degrees.
To work the oblique muscles, make the exercise less stable by moving your feet closer together.
Plank PosePlank pose builds upper and core body strength, lengthens the spine and strengthens the low back muscles. Begin lying on your mat with your forearms firmly planted on the floor. Slowly tuck your toes under lift your knees. Keep your head and neck in a neutral position. Tuck the tailbone under so your legs, hips and torso are one straight line. Continue to pull your torso in without lifting your hips and press your heels back.
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